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30-Minute Intermediate Aerobics Class (NHS)

30-Minute Intermediate Aerobics Class (NHS) — video by NHS Watch on YouTube · 30:58

Video by NHS on YouTube · Open on YouTube

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

A faster-paced, all-standing NHS aerobics class: a march warm-up, then a routine of grapevines, knee lifts, V-steps, jacks and a cha-cha step built up in sections, an arm burner, wide pulsing squats and a cool-down. Jumps are optional throughout.

  • 31 min
  • Intermediate
  • Moderate impact
  • No equipment

Good forHeart health

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Step by step 11

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  1. Warm-up march with shoulder and arm rolls, then step points, side reaches, side steps with curls and heel digs. 0:30
  2. Step taps into doubles, then grapevines (the foot crosses behind) with single steps and knee lifts. 4:24
  3. V-steps after the knee lifts, sinking low into the legs; then turn the V-steps to the side. 6:23
  4. Eight marches and four jacks, stepped or jumped, then walks out to the side. 8:11
  5. First section put together and repeated, with optional jumps on the V-steps and jacks. 9:12
  6. Arm burner while marching: elbows level with your shoulders, squeeze in and out, then push and flip the palms. 12:29
  7. The routine again after a water break, keeping low and using the arms. 14:28
  8. New step, the cha-cha: forward, back, forward, cha-cha-cha; then twist it and add opposite arms. 16:05
  9. Cha-cha added to the end, then the whole routine at least three times through. 18:44
  10. Wide pulsing squats: toes out, knees in line with toes, arms up as you lower and pulling down as you rise. 23:27
  11. Cool-down: step heels, then hamstring, calf, thigh, side and arm stretches. 26:55

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 and sink low so your glutes and thighs do the work
  • Keep elbows level with your shoulders on the arm squeezes
  • Step the jacks and V-steps, or add a jump if you want more challenge

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Shoulders takes loadarm-burner squeezes at shoulder height, arm reaches
  • Hips takes loadwide pulsing squats, low v-steps and cha-cha
  • Knees takes loadlow grapevines, v-steps, knee lifts, wide pulsing squats
  • Elbows movesarm squeezes and push-pull arms
  • Lower back movestwists, standing crunches, side reaches
  • Ankles & feet movesgrapevines, jacks, cha-cha steps, heel digs

Easier option from the coach: Jacks and v-steps can be stepped instead of jumped

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