Move · Videos · Cardio · 30 min

30-Minute Low-Impact Standing Cardio for Beginners

30-Minute Low-Impact Standing Cardio for Beginners — video by Body Project Play · 29:34

Video by Body Project on YouTube · Open on YouTube

Daniel and the Body Project team lead an all-standing, low-impact cardio session of 30-second moves like side leg lifts with uppercuts, box steps with punches, knee hooks and touch-and-reach squats, with active recovery in between. Go at your own pace.

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

Good forHeart health

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Step by step 14

Tap a time to watch that step in the video.

  1. Warm-up: step side to side with big reaches, then dip and reach high. 0:38
  2. Side leg lifts with uppercuts, left leg first, for 30 seconds, with light punches or a march to recover. 2:17
  3. Box steps with a punch high and a punch low; step low and fast or keep it easy. 4:13
  4. Side leg lifts with uppercuts on the other side, mixed with box steps and light punches. 6:08
  5. Box steps with a chest clap and a shoulder clap, then light punches to recover. 7:47
  6. Knee hooks: lift one knee and throw two hooks, then switch to the other knee. 9:30
  7. Step-back oblique crunches: step back with an arm up, then bring the knee up; there is no need to lunge down. 12:10
  8. Step out, touch and raise: touch low and reach high, right arm then left, only going as low as you wish. 14:11
  9. Step-back oblique crunches on the other side, twice, with a march in between. 16:20
  10. Part two, 45 seconds each: star jumps, or your own lower-impact version. 19:44
  11. Football drills: quick small steps across, staying low with your core tight. 21:16
  12. Touch and raise again: sit down and lift high; you don't need to touch the floor. 23:07
  13. Punches at full extension with light steps underneath, then a final 45-second round. 25:03
  14. Cool-down: march, step back with a reach forward, then reach up high and lean over. 27:08

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

Form cues from the coach

  • Keep your core tight, eyes ahead and shoulders proud
  • Only dip as low as feels right; you can keep the moves shallow
  • Pause or march whenever you need a break

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loaddips, step-back lunge crunches, knee hooks
  • Knees takes loaddips, touch-and-raise squats, football drills
  • Shoulders movesreaches, punches, claps
  • Lower back movesstanding oblique crunches, floor touches
  • Ankles & feet movesbox steps, side steps, tiptoe reaches

Easier option from the coach: Stay shallow with no dip or lunge; march or pause whenever needed

A guide to the joints this video’s moves load, from what the coach does — not medical advice. This video was harder to rate from its talk and pictures, so treat it as a rougher guide. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Body Project; 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