Move · Videos · Cardio · 8 min

Low-Intensity Aerobic Workout for Heart Health (BHF)

Low-Intensity Aerobic Workout for Heart Health (BHF) — video by British Heart Foundation Play · 8:21

Video by British Heart Foundation on YouTube · Open on YouTube

Eight minutes led by a BHF cardiac rehab exercise physiologist: warm-up, seven aerobic moves (V steps, kicks, towel slams, one short set of star jumps with an easier version), a stretch, and seated versions. Aim to stay able to talk; check with your doctor first if you have a heart condition.

  • 8 min
  • Beginner
  • Moderate impact
  • towel

Good forHealthy ageingHeart health

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Step by step 9

Tap a time to watch that step in the video.

  1. Warm-up: march with shoulder rolls, side taps with arm raises, then knee raises with an opposite-hand tap. 1:18
  2. V steps: step each foot out diagonally into a wide stance and back, lifting the same-side arm. 2:42
  3. Front kicks: lift a bent knee, straighten the leg with toes up, then lower; keep it low if you need to. 3:17
  4. Touch down, reach up: bend your knees to reach towards the floor, tap your shoulders, then reach up high. 3:48
  5. Speed ball arms: roll your stacked forearms around each other at shoulder height, then change direction. 4:25
  6. Ball throw and catch against a wall or with a partner; a softer, bigger ball is easier to catch. 5:02
  7. Towel slam: raise a towel overhead and throw it down in front of you, bending your knees to pick it up. 5:35
  8. Star jumps: land softly with knees bent; for an easier version, move the legs and arms in turn. 6:04
  9. Cool-down: ankle rolls, spinal twists with arms crossed and a side stretch, marching lightly between. 6:42

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

Form cues from the coach

  • Aim to feel warmer and slightly breathless, but still able to talk
  • Slow down or make the movements smaller if it feels too hard
  • Stop and speak to your GP if you feel any pain or discomfort

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm raises, speed ball arms, towel slams
  • Upper back movesspinal rotations, side stretch
  • Lower back movesreach to floor, towel slams, spinal rotations
  • Hips movesmarching, knee raises, front kicks
  • Knees movesmarching, V steps, kicks, a few squats
  • Ankles & feet movesmarching, side taps, ankle rolls, star jumps
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Seated version of every move shown; star jumps can alternate legs and arms

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