Why low-impact cardio is anything but easy

There's a stubborn myth that a workout only "counts" if you're leaping about red-faced while the floorboards rattle. It isn't true. Low-impact cardio keeps one foot on the ground — or your bottom firmly in a chair — at all times, which means far less jarring through your ankles, knees, hips and pelvic floor, a much quieter session for the neighbours below, and a workout you can actually face on a grey Tuesday in February.

Make no mistake, this is real cardiovascular training. Done with a bit of intent, you'll reach the moderate zone, roughly 65–75% of your maximum heart rate. For many women that's somewhere around 120–140 beats per minute. If you wear a tracker, use it as a guide; if you don't, trust the talk test. You should be able to speak in short sentences but not hold a full conversation. If you can sing, push a little harder. If you're gasping, ease back.

Set yourself up in five minutes

A little preparation makes the difference between a workout that happens and one you talk yourself out of.

• Clear your space. About two metres square is plenty. Shift the coffee table, move the laundry pile, and check there's nothing sharp underfoot.
• Put proper trainers on. Socks on a laminate floor are a recipe for a slip. Cushioned trainers give you grip and a bit of shock absorption.
• Warm up for three to five minutes. March on the spot, rolling your shoulders, then add slow arm circles, hip circles and ankle rolls. You're aiming to feel warm and loose, not tired.
• Do a quick body check. Notice your knees, your lower back and your pelvic floor. If something feels niggly rather than just unfamiliar, reduce your range or stop and rest.

Session one: the 20-minute step-touch circuit

This is my go-to for a first session. Work for 40 seconds, rest for 20, and complete the list twice through. That's roughly 20 minutes including your warm-up.

• Step touch. Step to the right, bring the left foot to meet it, then step left. Let your arms swing naturally and keep your knees soft.
• Knee lifts. March on the spot, lifting each knee to hip height. Add a gentle punch forward with the opposite arm.
• Side-to-side weight shifts. Imagine a skater pushing off, but keep both feet low and never leave the floor. Hinge slightly at the hips and reach across with each arm.
• Squat to reach. Feet hip-width, sit back into a squat, then stand tall and reach both arms overhead. Aim for a smooth, continuous rhythm.
• Standing knee drives. Bring one knee up and pull it gently towards your chest with both hands, then swap. Keep your standing leg slightly bent.
• Heel digs. Tap one heel forward with a straight leg, then bring it back. Push through the opposite arm. This one really gets the heart rate up without any impact.

Finish with three to five minutes of walking on the spot, then stretch your calves, hip flexors and chest.

Session two: the 15-minute boxer's flow

Shadow boxing is brilliant cardio for small flats because it's silent, needs no equipment, and gives your upper body something to think about.

Set a timer for three five-minute rounds with a minute's rest between each. Within every round, alternate 30 seconds of footwork with 30 seconds of punches.

• Footwork: step-touch side to side, or shift your weight forwards and backwards in a light athletic stance with your hands up.
• Jabs and crosses: extend one arm at a time from your shoulder, rotating your torso rather than snapping at the elbow.
• Hooks and uppercuts: keep them controlled and avoid locking the joint at the end of the movement.
• Knee strikes: drive one knee up as you pull the opposite elbow down towards it. Keep it smooth rather than snappy.

Keep your shoulders relaxed between combinations. Tension in the neck is the most common mistake here, so shake your arms out every minute or so.

Session three: quiet options for small spaces and creaky joints

If you're pregnant, postnatal, managing joint pain, or simply short on floor space, this works beautifully. Grab a sturdy dining chair and use it for support.

• Seated marching. Sit tall, lift one knee at a time, and pump your arms. Two minutes on, one minute off, repeated four times.
• Seated punches. Alternate straight punches, keeping your ribs down and core gently engaged.
• Sit-to-stand. Stand up from the chair and sit back down with control, using the arms only if you need to. Ten to fifteen repetitions per round.
• Supported heel raises and side leg taps. Hold the back of the chair and rise onto your toes, or tap one leg out to the side and back.

How to progress without adding impact

The trick is to build duration and intensity, not bouncing. Add five minutes to a session each week until you're comfortably doing 30 minutes, three times a week. Speed up your arm action before you speed up your feet — it raises the heart rate with almost no extra load on your joints.

Pair this with two short strength sessions a week and one genuine rest day. And remember, the workout that works is the one you'll actually repeat. Twenty quiet minutes in your front room, three times a week, beats a punishing gym plan you abandon by the end of January.