Move · Videos · Gentle & Seated · 18 min

15-Minute Warm-Up Before Exercise (BHF)

15-Minute Warm-Up Before Exercise (BHF) — video by British Heart Foundation Play · 18:10

Video by British Heart Foundation on YouTube · Open on YouTube

A cardiac rehab exercise practitioner leads a gradual warm-up, seated or standing: marching, heel lifts, side taps and knee raises, adding arm moves round by round, plus gentle stretches while you keep marching. Good before any workout or if you are new to exercise.

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

Good forHealthy ageingHeart health

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Step by step 9

Tap a time to watch that step in the video.

  1. Round 1: march on the spot at a slow, steady pace, then foot pedals, lifting one heel at a time; 16 to 20 each. 1:11
  2. Side taps, toes out to the side and back in, then knee raises, keeping your back straight. 2:28
  3. Round 2: march with shoulder rolls, then foot pedals with a bicep curl on the opposite arm. 4:30
  4. Side taps with a side arm raise, elbow slightly bent, then knee raises tapping the thigh with the opposite hand. 5:50
  5. Round 3, both arms together: march with shoulder rolls, double curls, double side raises, knee raises with punches. 7:54
  6. Stretches while marching lightly: chest stretch, then a cross-body shoulder stretch, 10 to 30 seconds each. 11:18
  7. Hamstring stretch with one heel forward, hips back and back straight, then a side bend each way. 12:32
  8. Round 5: march with elbow circles, lifting the knees higher if you can, then calf raises with curls. 13:58
  9. Side taps with both arms raised higher, then knee raises with double punches. 15:42

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

Form cues from the coach

  • Warm up at an easy level where you can still hold a conversation
  • Keep your feet moving, even during the stretches
  • Keep your back straight as you lift each knee

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesshoulder rolls, side raises, punches, elbow circles
  • Elbows movesbicep curls with no weights, punches
  • Hips movesmarching, knee raises, side taps
  • Knees movesmarching, knee raises, side taps
  • Ankles & feet movesfoot pedals, heel lifts, calf raises

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