Cardio doesn’t have to mean jumping, pounding, or a treadmill — this beginner-friendly, low-impact circuit takes 20 minutes, needs only a sturdy chair, and gets your heart working while your joints get a break.
Rest 30 seconds between moves and 1 minute between rounds. Complete 3 rounds.
- March & Reach — 40 seconds. March in place, reaching one arm up at a time with tall posture and a steady rhythm.
- Step Touch + Swing — 40 seconds. Step side to side, tapping one foot out while swinging your arms with the step.
- Sit-to-Stand — 10 reps. From a sturdy chair, stand all the way up, then sit back down with control.
- Heel Tap & Punch — 40 seconds. Tap one heel forward while punching the opposite arm forward, then switch sides.
- Standing Knee Lift — 20 seconds per side. Hold the chair if you need it; lift one knee toward hip height, lower, and repeat.
Use the talk test throughout: you should be breathing hard but still able to get a few words out. This pairs with this week’s 18-Minute Core Workout and the 15-Minute Upper Body and Lower Body workouts for a complete beginner week. Do this one today and tell me in the comments which move got your heart rate up most.
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