beginner HIIT · Low impact
Beginner Cardio Mix
- Total time
- 20:00
- Rounds
- 3
- Work / Rest
- 30s / 30s
- Equipment
- bodyweight
Start at an appropriate intensity, prioritize technique, and stop if you experience chest pain, dizziness, or unusual shortness of breath. Use the low-impact substitutions and take longer rest whenever you need it. Keep impact low; stop if you feel dizzy.
Warm-up
March with arm reaches
1:30
Next: Side steps & torso turns · Total left 20:00
Warm-up
- March with arm reaches — 1:30
- Side steps & torso turns — 1:30
Cool-down
- Slow march — 1:00
- Standing stretches — 1:00
Modifications
Slow the pace or lengthen rest anytime.
Exercises
1. Step jacks
Form: Step one foot out while arms rise, alternate sides.
Substitution: Arms-only jacks
2. Marching
Form: Quick, light steps with active arms.
Substitution: Seated march
3. Shallow squats
Form: Small range, chest up, knees track toes.
Substitution: Chair squats
4. Low-impact skaters
Form: Step side and tap behind, no jumping.
Substitution: Side step-touch
5. Standing cross-body reaches
Form: Reach across and rotate through the upper back.
Substitution: Slower tempo