Move · Videos · Gentle & Seated · 14 min

10-Minute Cool-Down After Exercise (BHF)

10-Minute Cool-Down After Exercise (BHF) — video by British Heart Foundation Play · 14:00

Video by British Heart Foundation on YouTube · Open on YouTube

A step-by-step cool-down from a cardiac rehab expert, seated or standing: heel digs with punches, tap backs with curls and side steps that get gentler each round, plus chest, arm, hamstring and side stretches. Use it after any cardio session.

  • 14 min
  • Beginner
  • Low impact (no jumping)
  • No equipment

Good forHealthy ageingHeart health

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Step by step 8

Tap a time to watch that step in the video.

  1. Round 1: heel digs with two punches, keeping the front leg straight; 8 to 16 on each side. 0:59
  2. Tap backs with a curl on both arms, toes tapping behind you, or underneath you if seated. 2:08
  3. Side steps with both arms raised straight out to the sides. 2:42
  4. Round 2, one arm at a time: heel digs with alternating punches, then tap backs with alternating curls. 4:07
  5. Side taps: tap one foot out to the side as both arms lift out, then the other side. 6:06
  6. Stretches as you keep marching: chest stretch, then a cross-body shoulder stretch, 10 to 30 seconds each. 7:08
  7. Hamstring stretch with one heel forward, hips back and back straight, then a side bend each way. 8:24
  8. Round 4 at a slow, steady pace with your arms still: heel digs, tap backs and side steps. 10:47

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Start at the same effort as your workout and ease down each round
  • Keep marching lightly while you hold the stretches
  • Keep your back straight and send your hips back for the hamstring stretch

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm raises, punches, chest and cross-body stretches
  • Elbows movesbicep curls with no weights, punches
  • Hips movesheel digs, tap-backs, side steps
  • Knees movesheel digs, tap-backs, side steps
  • Ankles & feet movesheel digs, toe taps, side steps

Easier option from the coach: Whole routine can be done seated; Stefano shows every move

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by British Heart Foundation; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety