Stamina & conditioning · Aerobic base · Beginner · ~3 min

Indoor march

An indoor, low-impact way to raise heart rate gently: useful as a warm-up or on rainy days.

▶ 20 Minute Marching In Place Workout | Weight Loss Workout for Beginners — Brian Syuki (YouTube)

More videos: Marching in Place Demonstrated by a Physical Therapist (Margaret Martin, Physical Therapist) · 1 Minute Workout (March in Place Workout) (GVSU Human Resources)

Starting position

Stand tall with space around you.

How to do it

1. March on the spot, lifting knees comfortably.
2. Swing the arms naturally.
3. Increase pace until breathing is a little faster.

Technique cues

• Tall posture
• Rhythmic arms

Common mistakes

• Shuffling without lifting the feet

Easier

Smaller knee lifts.

Harder

Higher knees and faster tempo, or Low-impact intervals.

Safety

• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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