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Last updated March 2, 2026
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cardio
Aerobics
Perform rhythmic, full-body movements set to music to elevate your heart rate and improve cardiovascular endurance.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Low
- Hypertrophy
- Very Low
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
cardio
Secondary
quadshamstringscalvesglutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
no equipment
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
time
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Find an open space with enough room to move freely.
- Wear supportive shoes.
- Step 2Starting Position
- Stand tall with feet hip-width apart, arms at your sides.
- Engage your core gently.
- Step 3Execution
- Begin with low-impact moves like marching in place.
- Progress to higher-impact moves such as jumping jacks, high knees, or grapevines.
- Coordinate arm movements with leg movements to maximize calorie burn.
- Maintain a consistent rhythm and breathing pattern throughout.
- Step 4Tips
- Keep movements controlled and landings soft.
- Stay hydrated and modify intensity as needed.