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20-Minute Low-Impact Cardio Boxing for Beginners

20-Minute Low-Impact Cardio Boxing for Beginners — video by BodyFit By Amy Play · 20:15

Video by BodyFit By Amy on YouTube · Open on YouTube

Amy warms up, then teaches the jab, uppercut, cross and hook one at a time before gentle combos with knee lifts, step-and-punch, speed-bag arms and squats, finishing with a stretch. No kicks, jumps or floor work, so it suits beginners and achy joints.

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

Good forHeart healthFun workouts

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Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up: march, step touches, torso turns, reaches, flat-back roll-downs, hamstring curls and small knee raises. 0:42
  2. Jab: hands just below your eyes, punch out without locking the elbow and pivot slightly; add a toe tap if you like. 3:44
  3. Uppercut: elbows in, pivot knees and hips together and punch up and under, starting small. 5:00
  4. Cross: feet wider, pivot on the toes and punch across the body; then the hook, up, around and down. 5:53
  5. Jab and knee lift on one side, then the other; keep the knee low or just tap the foot if that suits you. 8:10
  6. Uppercut into a side knee lift on each side, or just a small twist if your back prefers. 9:23
  7. Two side steps and a cross, then walk forward and back with a hook, using whatever space you have. 10:58
  8. Speed-bag arms, then squats or just hips back, then speed bag with two steps each way and a cross. 13:23
  9. Tap backs reaching the arms forward, or slow, small lunges if your knees are happy with them. 17:00
  10. Cool-down: step touches and heel taps, side stretches, a chest opener and hamstring stretches. 18:12

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

Form cues from the coach

  • Keep your hands up just below your eyes in the ready position
  • Pivot your feet so knees and hips turn together and protect your back
  • Keep a slight bend in the elbow rather than locking out the punch

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesjabs, crosses, hooks, uppercuts, speed bag
  • Elbows movespunching and pulling back
  • Upper back movestorso rotations, hooks, uppercut twists
  • Lower back movestorso rotations, roll-down in warm-up
  • Hips movespivots, knee raises, tap-backs, hip hinge
  • Knees movessmall pivots, knee raises, side knees, small squats
  • Ankles & feet movespivots on the toes, toe taps, step-and-punch

Easier option from the coach: Grounded tiny pivots, small knees; hip hinge or march instead of squat

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 BodyFit By Amy; 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