Move · Videos · Cardio · 13 min

13-Minute BODYATTACK Cardio with Low-Impact Choices

13-Minute BODYATTACK Cardio with Low-Impact Choices — video by Les Mills Play · 12:57

Video by Les Mills on YouTube · Open on YouTube

A free Les Mills BODYATTACK session: dynamic warm-up, a mixed-impact block of squat and lunge combos with runs, then an aerobic finish of knees and jacks. Cheerful coaches offer a low-impact option throughout.

  • 13 min
  • All levels
  • High impact (jumping)
  • No equipment

Good forHeart healthFun workouts

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Step by step 9

Tap a time to watch that step in the video.

  1. Stretches: a wide side lunge for the inner thigh with the knee over the toes, then a calf stretch each side. 0:14
  2. Warm-up: bounce or march, step touches, squats sitting the hips back, a run or march and butt kicks. 0:57
  3. Low warm-up: hold a squat or step back to a plank for easy mountain climbers, then running and back kicks. 3:05
  4. Mixed impact: step curls, then a triple-pulse squat into a long step back to a lunge, chest tall. 4:29
  5. Run or march forward and back and to the corners, then down taps or jacks. 5:22
  6. Round 2: step curls, the squat-to-lunge combo and the runs again, finishing with jumping jacks. 6:14
  7. Aerobic cardio: single knees, double knees with a punch and crossover knees, then easy jacks. 8:08
  8. Knee and run combo: run forward and swing back, or march, keeping hips and shoulders square. 8:49
  9. Round 2 with boxing arms: double and crossover knees, jacks, then runs and bounce-backs to finish. 10:00

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

Form cues from the coach

  • Take the low-impact option any time, such as marching instead of jumping
  • In squats, sit the hips back and drive the knees out
  • Keep your chest tall and hips square through lunges and step curls

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadtriple squat pulses and long-step lunges
  • Knees takes loadsquat pulses, long-step lunges, runs, jumping jacks
  • Ankles & feet takes loadruns, bounces, jacks and butt kicks
  • Shoulders movesplate press, boxing arms, arm swings
  • Jumping or hopping. Impact goes through the ankles, knees and hips.

Easier option from the coach: March, step-touch or tap instead of every run, bounce and jack

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 Les Mills; 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