Warm up with 3 minutes of easy marching.
Alternate 60 seconds brisk steps and 60 seconds easy steps for 8 minutes.
Add 2 minutes of side steps with relaxed arm swings.
Finish with 3 minutes of easy movement and breathing.
Professional review pending. This is starter educational content, not a medically approved training programme.
Let's get moving
- Warm up with 3 minutes of easy marching.
- Alternate 60 seconds brisk steps and 60 seconds easy steps for 8 minutes.
- Add 2 minutes of side steps with relaxed arm swings.
- Finish with 3 minutes of easy movement and breathing.
Make it gentler
Keep each interval at a conversational pace.
When you're ready
Move arms more vigorously, without bouncing.
Move safely. Stop for pain, dizziness, chest discomfort or unusual shortness of breath. Consult a professional about your individual circumstances.