moderate
20-Minute Low-Impact Cardio (No Equipment)
Low-impact cardio is a wonderfully accessible way to raise your heart rate without putting stress on knees, hips, or ankles.
20 min · Kit: None (optional: small clear floor space)
The session
- 12 min: March in place, gradually picking up the pace
- 23 min: Side steps with arm reach — wide steps side to side, sweeping arms
- 33 min: Step touches with overhead press (air) — step right, touch, press; step left, touch, press
- 43 min: Standing low-impact bicycle — lift knee, opposite elbow; no jumping
- 53 min: Walking lunges in place — slow, controlled
- 63 min: Lateral shuffles (low and slow, no impact)
- 73 min: Repeat favourite block or dance it out freely
Worth knowing
- Keep movements continuous but do not force breath — you could be able to speak in short sentences
- Modify any movement that feels uncomfortable on joints
- Arms are the secret weapon for raising heart rate without impact — really use them
- Cool down with 2 min slow marching and stretching
