Move · Videos · Cardio · 11 min

10-Minute Low-Impact Cardio Warm-Up

10-Minute Low-Impact Cardio Warm-Up — video by FitnessBlender Play · 11:17

Video by FitnessBlender on YouTube · Open on YouTube

Kelli leads easy 50-second intervals such as reverse steps with arm circles, side steps with overhead presses, pivots, curl and knee raises, side lunge sweeps and squat chops. Use it as a gentle beginner cardio session or a warm-up before harder workouts.

  • 11 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. Reverse steps with arm circles: step back and circle the opposite arm back; 50 seconds on, 10 off. 0:37
  2. Side steps with an overhead press, slowly and through the full range of motion. 1:38
  3. Forward steps with a forward arm circle on the opposite side, core pulled in. 2:35
  4. Pivot back and draw the arm open as if pulling a bow, turning your head to follow it. 3:38
  5. Pivot forward with an extended punch; turn the pivots into small squats if you like. 4:30
  6. Curl and knee raise: hold a wall or counter for balance if you need it. 5:35
  7. Good morning and calf raise: hands behind your head, hinge with a flat back, then rise onto your toes. 6:34
  8. Side lunge with a wide arm sweep, going deeper only if you want more work. 7:35
  9. Curtsy step behind with a chest opener, slow and stretchy or quicker for more cardio. 8:32
  10. Squat chop: reach up overhead, then chop down to the side, as shallow or deep as suits you. 9:38

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

Form cues from the coach

  • Start slowly and build your pace as your muscles warm up
  • Move through the full range of motion with intention
  • Hold a wall or counter for balance on the knee raises if needed

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadgood mornings, side lunge sweeps, squat chops
  • Knees takes loadside lunge sweeps, curtsy steps, squat chops
  • Neck movesturning the head with the arm in the bow
  • Shoulders movesarm circles, overhead presses, arm sweeps
  • Upper back movesbow and turn, chest openers, arm sweeps
  • Lower back movesgood mornings with a flat back, bow and turn
  • Ankles & feet movespivots, calf raises, step-backs
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Hold a wall for balance; keep lunges and squat chop shallow; go slower

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 FitnessBlender; 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