Cardio / Bodyweight
Unaided gait on level ground, keeping one foot in contact with the floor throughout, which makes it the lowest-impact way to accumulate aerobic work.
Bodyweight
beginner
compound
Stand tall with your weight over the middle of your feet and your shoulders relaxed, not pulled back.
Step forward and land on your heel, then roll through the foot and push off the ball and toes.
Keep at least one foot on the ground at all times — as soon as both leave the floor you are running, not walking.
Let your arms swing naturally from the shoulder, opposite arm to opposite leg, with the elbows softly bent.
Look ahead rather than down at your feet, and breathe through a steady, repeatable rhythm.
Continue for the desired time or distance, picking a pace at which you could still hold a conversation.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
