Move · Videos · Cardio · 31 min

Beginner Standing Low-Impact Cardio, No Jumping

Beginner Standing Low-Impact Cardio, No Jumping — video by HASfit Play · 31:04

Video by HASfit on YouTube · Open on YouTube

Two coaches lead a warm-up, a no-jumping standing cardio circuit and a cool-down with wall angels. One shows the standard moves and one an easier version; light weights or water bottles are optional and can be dropped at any time.

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

Good forHeart health

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Step by step 14

Tap a time to watch that step in the video.

  1. Warm-up: march in place, pull-the-rope rows with hips back, then opposite toe touches from a hip hinge. 1:08
  2. Arm jack with a high kick, or a low kick for the easier version; soft bend in the standing knee. 5:06
  3. Wall push-up plus a high knee: hands in line with the chest; stand closer to the wall to make it easier. 6:32
  4. Bent-over alternating arm swings at about 45 degrees, back flat and shoulders square. 7:48
  5. Overhead march: arms or light weights held overhead, knees as high as suits you. 9:30
  6. Opposite arm and leg raise to the side, soft standing knee; fix your eyes on a focal point for balance. 10:52
  7. Squat, quarter or full, then stand, twist and punch across; feet flat, hips back before the knees bend. 12:37
  8. Staggered knee-to-elbow crunch, half the time on each side, with a bend in the front knee. 14:42
  9. Push-pull with butt kicks: push the palms out, then pull back from the elbows as the heels kick back. 16:58
  10. Twist and knee raise, or a straight-leg raise, turning towards the lifted leg only as far as is comfortable. 18:42
  11. Sumo touchdown and reach: feet wide, sit back to half or full depth, then curl, press and reach overhead. 20:34
  12. Seesaw rows: hinge to about 45 degrees and pull back from alternate elbows, head in line with the spine. 22:47
  13. Cool-down, wall angels: head, shoulders and back against the wall as you slide the arms up and down. 24:55
  14. Stretches: one-leg hip hinge with toes pulled back, each side, then a standing quad stretch at a wall. 26:16

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

Form cues from the coach

  • Sit the hips back and keep feet flat on squats, hinging at the hips before bending the knees
  • Pick a focal point on the wall or floor to steady your balance
  • Drop the weights or follow the easier version whenever you need to

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Shoulders takes loadoverhead march, arm swings, rows, wall angels
  • Hips takes loadsquats, hip hinges, high knees and leg raises
  • Knees takes loadsquat twist-punch, sumo touchdowns, high knees
  • Elbows movesrows, push-pull, overhead press
  • Wrists & hands movesholding light weights, wall push-ups
  • Upper back movespull the rope, seesaw rows, twists
  • Lower back moveship hinge for rows and toe touches, twists
  • Ankles & feet movesmarching, kicks, balancing on one leg
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Drop the weights; low kicks; stand closer to the wall; quarter squats

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 HASfit; 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