Move · Videos · Cardio · 21 min

20-Minute Low-Impact Cardio for Larger Bodies

20-Minute Low-Impact Cardio for Larger Bodies — video by Joanna Soh Official Play · 20:31

Video by Joanna Soh Official on YouTube · Open on YouTube

Certified trainer Joanna Soh leads two rounds of nine gentle, no-jump moves for 40 seconds each: marching, step jacks, leg curls, reach and twist, small squats, step-back lunges, standing crunches, cross punches and step-out burpees. Made for people around 100 kg and up who are new to exercise.

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

Good forHeart health

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Step by step 10

Tap a time to watch that step in the video.

  1. March on the spot, swinging your arms with relaxed shoulders; lift the knees higher for more. 0:58
  2. Step jacks: step out to the side and reach both arms up, with no jumping; 40 seconds on, 20 off. 1:46
  3. Leg curls: arms up and chest open, curl one heel towards your bottom at a time, knees soft. 2:46
  4. Reach and twist: stand wider and reach across to the opposite side, turning through the hips. 3:48
  5. Squats: sit back as if onto a chair, only as low as feels comfortable, and squeeze your glutes as you stand. 4:45
  6. Step-back lunges, left leg first: step back, bend the knees slightly and come back in; go lower for more. 5:43
  7. Standing crunches: hands by your ears, bring the elbow towards the opposite knee, or just reach and twist. 6:46
  8. Cross punches: hands by your face, punch across to the centre and pull back each time. 7:49
  9. Low-impact burpees: hands down, step back one leg at a time, step in and stand tall. 8:44
  10. Round 2 after a one-minute break: the same nine moves again, a little faster if you can. 10:34

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

Form cues from the coach

  • Squat as if sitting back onto a chair, only as low as feels comfortable
  • Keep your knees slightly bent rather than locked
  • Stop when you need to and rejoin at your own pace

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadstep-out burpees, punches, arms-up leg curls
  • Wrists & hands takes loadstep-out burpees with hands on the floor
  • Hips takes loadsquats, step-back lunges, standing crunches
  • Knees takes loadsmall squats, step-back lunges, step jacks, curls
  • Upper back movesreach and twist, opening the chest
  • Lower back movesstanding crunches, reach and twist, floor touches
  • Ankles & feet movesmarching, step jacks, step-out burpees
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Squats and lunges kept shallow; no jumps; rest whenever you need

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 Joanna Soh Official; 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