Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

Getting the heart rate upLevel 1

Marching on the Spot

March on the spot, lifting your knees and swinging your arms. A warm-up or indoor cardio when you cannot go out.

Working (red): Heart and lungs, front of thighs
Helping (amber): Stomach, calves
Do: 1 to 3 minutes, or as a warm-up
Rest: Rest until your breathing settles

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Poor balance? Hold a chair or march while seated.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

Stand tall. Feet hip-width apart, stomach lightly braced.
Lift one knee to hip height. Swing the opposite arm forward.
Lower and change legs. Land softly on the ball of your foot, then the heel.
Keep a steady rhythm. Breathe normally. You can talk but not sing.

Where your hands and feet go

Feet: One foot lifts while the other stays flat. Land softly on the same spot, ball of the foot first, then the heel.
Hands: Elbows bent. The arm opposite the lifted knee swings forward to about chest height.
Body: Tall. Do not lean back as the knee comes up.
The movement: Knee up to hip height, down, then the other leg. Stay on the spot.

Watch out for

Leaning back as the knee comes up.
Stamping. Land softly.
Slumping. Stay tall.

Make it easier

Lift your knees only halfway. Hold a chair.

Make it harder

Lift higher and faster, or pump your arms overhead.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026