Move · Videos · Cardio · 34 min

33-Minute Advanced Aerobics Class (NHS)

33-Minute Advanced Aerobics Class (NHS) — video by NHS Watch on YouTube · 33:33

Video by NHS on YouTube · Open on YouTube

The creator only allows this video to play on YouTube itself.

Instructor Carlie leads a higher-impact NHS aerobics class: a full warm-up, then a routine with jogging, run-run-hop intervals, pony steps, jabs and double reaches, a punching burner and standing lunges, ending with a cool-down stretch. March options are given for every jump.

  • 34 min
  • Advanced
  • High impact (jumping)
  • No equipment

Good forHeart health

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Step by step 11

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  1. Warm-up march with soft knees and elbows in, then step-outs, shoulder rolls and arm circles. 0:38
  2. Step points and reaches, the double reach to each side, then wide step taps and double side steps. 2:57
  3. Step heels with curls, then a gentle jog through the balls of your feet, building to a run or a march. 5:19
  4. Routine part 1: side steps with a shoulder press, knee lifts with punches, then knees across the body. 7:34
  5. Add the double reaches to the end and practise the first section, knees over toes. 10:55
  6. Run, run, hop intervals with a punch (or tap instead of hopping), then added after the double reaches. 13:59
  7. Midway burner: punches, then cross punches turning the back foot, then 20 seconds double time. 18:00
  8. Routine with strong jabs, then the pony: rock side to side, then ponies travelling forward and back. 20:04
  9. Full routine with the ponies on the end, several times through; step tap instead for lower impact. 23:56
  10. Alternate lunges, eight each side, slow and controlled; hold on to something if you need to. 26:46
  11. Cool-down: step heels, hamstring and calf stretches, quads, inner thighs, a roll-up and side stretches. 29:24

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

Form cues from the coach

  • Land through the balls of your feet rather than flat-footed when running
  • Keep knees in line with toes and belly button drawn in
  • Drop back to a march whenever you need lower impact

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadalternate lunges, running, knee lifts
  • Knees takes loadrunning, hops, ponies, alternate lunges
  • Ankles & feet takes loadrunning on the toes, hops, ponies
  • Shoulders movesreaches, shoulder presses, punches
  • Elbows movespunches and jabs, arm pumps
  • Upper back movestorso twists in the punch burner
  • Lower back movestwisting punches, double reaches
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: March or tap instead of every run, hop and pony; hold a support for lunges

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 NHS; 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