Low-Impact Cardio Circuit: Six Stations, No Jumping

A six-station cardio circuit to music with no jumping, designed to keep heart rate up while protecting joints and floors. It builds endurance and technique in low-impact exercises.

How to play

1. Introduce the six stations with their cards: bench step-ups, high-knee marching, side step between cones, squat with arm raise, shadow boxing while walking, and alternating reverse step (5 min).
2. Round one in groups of 4–5: 45 seconds of work with music and 15 seconds to switch stations (6 min).
3. One-minute break: take your pulse and rate effort from 1 to 10 (2 min).
4. Round two with the option to level up on each card (higher arms, faster pace) (6 min).
5. Short round three, only the group's three favorite stations, then a cool-down walk (6 min).

Rules

• At least one foot on the floor at all times: it's low impact.
• Step onto the bench with your whole foot and eyes forward.
• Each group picks its level; no level is better or worse.
• Music means work; when it stops, walk to the next station.

Variations

Adaptations

• Wheelchair users: arms-only version of each station (boxing, air rowing, raises).
• Knee injury: replace the squat and bench with marching in place with arms.
• Students self-conscious about moving to music: take a station by the wall; no singing or dancing required.

Learning goals

• Keep heart rate in the aerobic zone with safe exercises.
• Perform low-impact moves with good technique.
• Pick the level that matches how you feel.

Equipment for a class of 25

• speaker: 1
• cones: 12
• gym benches: 2
• station cards: 6

Teacher tip

Use royalty-free music from free libraries at about 120–130 beats per minute. Great for rainy days in the gym or a large classroom, or for students who have discomfort when running.

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