Move · Videos · Cardio · 45 min

45-Minute Beginner Aerobics Class (NHS)

45-Minute Beginner Aerobics Class (NHS) — video by NHS Watch on YouTube · 44:52

Video by NHS on YouTube · Open on YouTube

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

An NHS aerobics class for first-timers: a marching warm-up, then a routine of V-steps, hamstring curls, grapevines, knee lifts and half jacks built up step by step, followed by sit-ups and floor stretches. No jumping.

  • 45 min
  • Beginner
  • Low impact (no jumping)
  • mat

Good forHeart health

Open in VideosLog it in Train

Step by step 14

Tap a time to watch that step on YouTube.

  1. Warm-up march with soft knees and elbows in, then step-outs, step points, hamstring curls and step taps. 1:03
  2. V-steps: step out, out, in, in, sinking a little as you go forward; tap to change the lead leg. 6:14
  3. Join four V-steps to eight hamstring curls, then shorten it to two V-steps and four curls. 10:01
  4. Knee lifts with arms up and down: stay tall rather than leaning back to get the knee higher. 12:32
  5. Side steps to double side taps, then grapevine: step to the side, cross behind, step, tap. 13:36
  6. Grapevine with a knee lift at the end, turning slightly towards the knee for balance, or keep it plain. 16:05
  7. First half of the routine: V-steps, hamstring curls, then two plain grapevines and two with a knee. 17:52
  8. Walk forward three steps and tap, then back three and tap, adding pumping arms. 20:24
  9. Half jacks: tap one foot out to the side and in again, with side arm raises, then with punches. 21:38
  10. Second half of the routine: walks forward and back, half jacks with side arms, then punches. 24:01
  11. Full routine: both halves joined and run through several times in a row. 26:16
  12. Standing cool-down: step taps and step heels, then hamstring, calf and thigh stretches. 31:05
  13. Sit-ups on the mat: two sets of 25 with hands on thighs, chest or temples, then three-and-rest crunches. 33:46
  14. Floor stretches: knees to chest, one leg out, glute stretch, abs, butterfly and a wide-leg forward lean. 39:28

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

Form cues from the coach

  • Keep knees soft, elbows in and shoulders pulled down
  • On knee lifts stay tall rather than leaning back to get the knee higher
  • If a move feels confusing, march on the spot and rejoin when ready

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveshead lifted during sit-ups and crunches
  • Shoulders movesarm pumps, side raises, punches
  • Lower back movessit-ups and crunches on the mat
  • Hips movesgrapevines, knee lifts, half jacks
  • Knees movesmarching, v-steps, hamstring curls, knee lifts
  • Ankles & feet movesstep-taps, grapevines, walking forward and back
  • 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: Come back to a march if a move is confusing; sit-up hand options

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 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