Intervals · 20 min

Low-Impact Cardio

Cardio that keeps one foot on the floor the whole time.

• 20 minutes
• New to it
• Mat

Customise copies this workout to the Bench, where every move and number is yours to change.

No jumping at all: you raise your heart rate with step jacks, fast marching, shadow boxing and step-back burpees instead. It is kind to your ankles and to the neighbors downstairs. Three rounds of 40 seconds on and 20 seconds easy, then a short core set.

Kit

Mat

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place60 s
   • Arm Circles30 s
   • Hip Hinge Drill8 reps
   • Step Jack30 s

2. Cardio rounds3 rounds

   Z4 Work
   • Step Jack40 s
   • March in Place40 s · Fast feet, drive your arms
   • Shadow Boxing40 s
   • Step-Back Burpee40 s

3. Core

   Z4 Work
   • Standing Side Crunch8 to 12 reps each side
   • Bird Dog8 to 12 reps
   • Dead Bug8 to 12 reps

4. Cool down

   Z1 Recover
   • March in Place30 s
   • Standing Quad Stretch25 s each side
   • Wall Chest Opener25 s each side

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.