Cardio

Heel digs

Tapping alternate heels forward with a punch — a warm-up move from the NHS routine.

Beginner Low impact No equipment
Movement diagram for Heel digs: standing tall to heel dig, arm punching forward
Original diagram — start and finish positions.

How to do it

  1. Stand tall with a slight bend in your knees.
  2. Place one heel on the floor in front of you, toes pointing up, and punch forward with the opposite arm.
  3. Bring it back and repeat on the other side.
  4. Keep a steady rhythm — the NHS warm-up suggests aiming for 60 heel digs in 60 seconds.

Form tips

  • Keep a slight bend in the supporting leg.

Common mistakes

  • Locking the standing knee.
  • Hunching forward.

Easier and harder

Make it easier

Slow the rhythm and drop the punches.

Make it harder

Speed up, or add a small hop between sides.

Sources

  1. NHS: How to warm up before exercising — checked 3 Oct 2026

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