Move · Videos · Cardio · 17 min

15-Minute Basic Step Aerobics for Beginners

15-Minute Basic Step Aerobics for Beginners — video by CHRISTINA DORNER Play · 16:42

Video by CHRISTINA DORNER on YouTube · Open on YouTube

A slow, easy-to-follow step class: Christina teaches the basic step, knees to the corners, triple knees, V-steps, leg backs, triple curls and kicks one at a time, then links them into a short routine with a quick stretch at the end. Good first step workout.

  • 17 min
  • Beginner
  • Low impact (no jumping)
  • step

Good forHeart healthFun workouts

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Step by step 10

Tap a time to watch that step in the video.

  1. Basic step: mirror the instructor and walk up, up, down, down, first at half tempo, then on the beat. 0:31
  2. Knees corner to corner: step up, lift the knee, then step down and walk across to the other side. 1:42
  3. Triple knee: step up and lift the same knee three times, slowly first, then mixed with basics. 2:48
  4. The same moves leading with the left foot: basic, knees to the corners and triple knee. 4:01
  5. Put it together: two basics, knees to the corners and a triple knee, alternating sides. 6:15
  6. Knee lifts in the centre, then leg backs: lift the leg behind you without throwing your body back. 7:16
  7. V-step: take the basic wider, out, out, in, in, and link it with triple knees. 9:12
  8. Triple curl: bring your heel towards your bottom three times instead of lifting the knee. 10:55
  9. Full routine on cue: basics, knees, triple knee, leg backs, V-steps, triple curls, then kicks to the corners. 11:52
  10. Cool-down: march and tap your heels, then a hamstring stretch with one heel on the bench. 15:29

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

Form cues from the coach

  • Mirror the instructor and start on the same foot
  • Walk up and down the step rather than jumping
  • Lift the leg behind you without throwing your body back

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadstep-ups, knee lifts, leg backs, corner kicks
  • Knees takes loadstep-ups, knee lifts, curls, v-steps on the bench
  • Ankles & feet movesstepping up and down, heel taps
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Slow tempo on a low bench, no risers; arms optional

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 CHRISTINA DORNER; 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