I'm completely new to exercise — is this okay?

Yes, it's designed exactly for that. The moves are simple and low-impact, the pace is gentle, and there's generous rest between each one. Start with the 5-minute length and build up as it gets easier.

How often should a beginner do cardio?

Most beginners do well with short cardio sessions three to five times a week, building gradually. Consistency and recovery matter far more than intensity when you're starting out.

What if I get out of breath?

Slow any move to a gentle march, or take an extra rest — the app won't rush you. Being a little breathless is fine; gasping means ease off.

Workouts & Recovery · Cardio

Beginner low-impact cardio

A gentle, guided cardio session built for a first-timer — five simple standing moves with plenty of recovery built in, so you can find a rhythm without getting overwhelmed. The app names each move, previews the next and times generous rest, so you always know what's coming and never run out of breath. It's the easiest way into low-impact cardio at home.

Moves: 5
Length: ≈ 11 min
Level: Beginner

Also known as low impact cardio for beginners, easy cardio at home, gentle cardio workout.

How the session works

1Clear a small space and stand tall with soft knees.
2Press start. The app names each move, previews the next, and gives you a generous rest.
3Work at a comfortable pace — you should still be able to talk; ease off whenever you like.
4Take the circuit twice, or pick a 5, 8 or 10-minute length to suit you.

The moves

March in place40s
Lift your knees and pump your arms; stay tall.
Step-touch40s
Step out, tap the other foot in — stay light and rhythmic.
Heel digs40s
Tap one heel forward and bend your elbows like a row; alternate.
Toe taps40s
Lightly tap alternating toes out front, stay tall, keep a steady beat.
Standing knee lifts40s
Drive one knee up and pull the opposite elbow down to meet it.

What it's good for

Five simple, low-impact moves with plenty of built-in recovery.
Named and previewed throughout, so a beginner always knows what's next.
Gentle and scalable — a confidence-building first cardio session.

The evidence. Starting with short, low-impact aerobic sessions and plenty of recovery is a well-established, joint-friendly way to build cardiovascular fitness, especially when you're new to exercise.

Safety

Keep the effort comfortable and slow to a march or stop if you feel breathless or dizzy.

Frequently asked questions

I'm completely new to exercise — is this okay?: Yes, it's designed exactly for that. The moves are simple and low-impact, the pace is gentle, and there's generous rest between each one. Start with the 5-minute length and build up as it gets easier.
How often should a beginner do cardio?: Most beginners do well with short cardio sessions three to five times a week, building gradually. Consistency and recovery matter far more than intensity when you're starting out.
What if I get out of breath?: Slow any move to a gentle march, or take an extra rest — the app won't rush you. Being a little breathless is fine; gasping means ease off.

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Disclaimer. This guided session is low intensity and intended for healthy adults, but it is not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.