Gentle Cardio Mobility — Extended Collection CARDIO 019

30-minute beginner cardio workout for home training without equipment. Includes a 5-minute warm-up, 20 minutes of timed aerobic blocks, and a 5-minute cool-down

Duration

30 min

Difficulty

beginner

Equipment

bodyweight

Muscle groups

cardiovascular, full-body, legs

Exercises

1. 1. March in place — Warm-up

   1 sets · 5 min reps

   Lift knees comfortably and swing arms; land softly. Keep effort very easy and gradually increase movement range.

2. 2. Standing heel kicks — Block 2

   1 sets · 7 min reps

   Bring heels toward glutes in alternating steps without arching back. Aim for easy-to-moderate effort (RPE 3–5/10). Use a sustainable pace for the entire timed block; take brief rests as needed.

3. 3. Low-impact step jacks — Block 2

   1 sets · 7 min reps

   Step one foot out at a time while raising arms; no jumping required. Aim for easy-to-moderate effort (RPE 3–5/10). Use a sustainable pace for the entire timed block; take brief rests as needed.

4. 4. March in place — Block 3

   1 sets · 6 min reps

   Lift knees comfortably and swing arms; land softly. Aim for easy-to-moderate effort (RPE 3–5/10). Use a sustainable pace for the entire timed block; take brief rests as needed.

5. 5. March in place — Cool-down

   1 sets · 5 min reps

   Lift knees comfortably and swing arms; land softly. Reduce effort steadily until breathing feels comfortable.