Workouts · Cardio

Beginner Low-Impact Cardio in 20

Heart rate up, joints untouched — marches, crawls, and easy intervals for the first month.

20 minbeginnerno equipmentcardiolight
Why it works. Aerobic base builds fastest when sessions are repeatable — low impact keeps tomorrow available.

Warm-up

Easy march, arms swinging — 60s
Slow bodyweight squats — 45s

The workout

  1. inchworm — 2 × 30s
    rest 30s
  2. squat bodyweight — 3 × 12 reps
    rest 30s
  3. bear crawl — 2 × 20s
    rest 40s
  4. rest 30s
  5. wall sit — 2 × 25s
    rest 40s

Cool-down

Slow march down — 60s
Standing forward fold — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More cardio sessions

25 min · advancedAthletic Power in 2525 min · intermediateBike Intervals in 2525 min · intermediateBodyweight HIIT in 2530 min · beginnerElliptical Steady State in 30

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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