Move · Videos · Cardio · 23 min

20-Minute Low-Impact Walk at Home

20-Minute Low-Impact Walk at Home — video by Caroline Jordan Play · 23:05

Video by Caroline Jordan on YouTube · Open on YouTube

A certified fitness coach made this indoor walk for her cardiologist brother's patients: a 5-minute warm-up, 10 minutes alternating 30 seconds of brisk marching with low-impact moves like squat taps, knee raises and skaters, and a 5-minute cool-down with stretches.

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

Good forHeart health

Open in VideosLog it in Train

Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up march: roll the shoulders down and back and breathe deeply as you start to pick up the pace. 2:21
  2. Step touch side to side with arm jacks to open the chest, then heel digs with a hamstring stretch. 3:17
  3. Calf prances, rising onto one foot and then the other, then knee huggers to open the hips. 5:08
  4. Pick up the pace: brisk march, then squat tap-outs squeezing the backs of the arms, or just keep marching. 6:43
  5. Heel kicks with a bicep curl, then knee raises punching the ceiling, with brisk marching in between. 8:15
  6. Low-impact jacks stepping out with a squat, then punch and rotate, marching between the moves. 10:18
  7. Standing knee crunch with a twist, then speed skates stepping across, low in the legs if you can. 12:22
  8. Kick and reach, then tap back with an upper-back squeeze for posture. 14:17
  9. Victory V march: reach the arms up in a V as you march, lifting the knees higher if you like. 16:02
  10. Cool-down: slow the march, side and overhead reaches, a calf stretch, hamstring digs and deep breaths. 17:07

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

Form cues from the coach

  • If a move doesn't feel right, just keep marching; you can't go wrong if you keep moving
  • Roll the shoulders down and back and stand tall
  • Pick up the pace on the walking intervals to challenge your heart

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadsquat taps, low jacks, skaters
  • Knees takes loadsquat taps, low jacks, skaters
  • Shoulders movesarm jacks, punches, raise the roof, V-march
  • Elbows movestricep taps, bicep curls, punches
  • Upper back movesback squeezes with tap back, rotations
  • Lower back movesstanding knee crunch with twist
  • Ankles & feet movescalf prances, marching, stepped jacks

Easier option from the coach: Keep marching in place for any move that feels like too much

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

More like this

Browse all 764 videos

Video by Caroline Jordan; 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