Low- and High-Impact Aerobics with Pulse Checks
An aerobics session that alternates low-impact blocks (one foot always on the floor) with high-impact blocks (with a flight phase), with a pulse check after each block. Students see how intensity changes and learn to choose the right version for their level.
How to play
- Set the class in staggered rows; explain that every move has a low-impact and a high-impact version and teach how to take a 15-second pulse at the wrist or neck.
- Block 1 (4 min, low impact): march, step touch, knee lift and hamstring curl with big arm movements. At the end, everyone takes a pulse and multiplies it by 4.
- Block 2 (4 min, high impact): the same moves with a jump (jumping jacks, skipping, jump kicks). Another pulse check.
- Block 3 (5 min, student choice): the teacher leads the routine and each student picks high or low impact to stay between 65 and 80% of their max heart rate (220 minus age).
- Block 4 (5 min): intervals of 1 minute high impact and 1 minute low impact; final pulse check.
- 3-minute wrap-up: easy marching while students write down their four pulse readings to compare which block was hardest.
Rules
- On high-impact moves, land through the whole foot with soft knees.
- During pulse checks, everyone stands still and stays quiet.
- Anyone who feels dizzy or has pain switches to low impact or marching and tells the teacher.
Variations
Easier
Blocks last 3 minutes and high impact is used only in block 2.
Standard
Four blocks with pulse checks and student choice of impact in the third block.
Harder
Add a final 2-minute high-impact block with arms overhead and music at 140 BPM.
Adaptations
- Limited mobility: perform the arm version seated and take a pulse like everyone else to compare.
- Visual impairment: pair the student with a partner who describes each move, and use hands-on support for finding the pulse.
- Higher body weight or low fitness: stay in low impact throughout and raise intensity with bigger arm movements.
Learning goals
- Tell low-impact and high-impact exercises apart and describe their effect on heart rate.
- Take their own heart rate accurately and independently.
- Adjust exercise intensity to their personal target zone.
Equipment for a class of 25
- music: 1
- stopwatch: 1
Teacher tip
Put a chart on the whiteboard with the four blocks so students can log their pulse quickly.
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