4 weeks · Beginner

4-week low-impact start

No jumping at all: gentle cardio, strength, balance, mobility and daily pelvic floor work. Ideal if you're returning to exercise.

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18 sessions · about 83 minutes a week of planned workouts.

A rolled teal exercise mat beside two lilac foam yoga blocks on a white background
Photo: Public domain, CC0

A calm month for anyone coming back to exercise — after a break, an illness, or as you're getting older. Everything is low impact, and pelvic floor training is built in.

How it works

  • Strength and balance twice a week.
  • Low-impact cardio once or twice a week.
  • Mobility on a rest day.
  • Pelvic floor daily — tick it off each Sunday if you've done it most days.

The schedule

Days are a suggestion — shift the whole week to suit you, but keep a rest day between harder sessions. Shaded days are rest or everyday activity.

Week 1
MonMon: Strength and balance 25 min
Tue: Rest
WedWed: Morning mobility 13 min
Thu: Rest
FriFri: Seated strength and stretch 16 min
Sat: Rest
SunSun: Pelvic floor daily 5 min · Aim for most days this week
Week 2
MonMon: Strength and balance 25 min
Tue: Rest
WedWed: Low-impact cardio 25 min · One round if that is enough
Thu: Rest
FriFri: Strength and balance 25 min
Sat: Rest
SunSun: Pelvic floor daily 5 min · Most days
Week 3
MonMon: Strength and balance 25 min
TueTue: Morning mobility 13 min
Wed: Rest
ThuThu: Low-impact cardio 25 min · Two rounds
Fri: Rest
SatSat: Pilates-style core 20 min
SunSun: Pelvic floor daily 5 min · Most days
Week 4
MonMon: Strength and balance 25 min
TueTue: Brisk walk intervals 30 min
Wed: Rest
ThuThu: Low-impact cardio 25 min
Fri: Rest
SatSat: Pilates-style core 20 min
SunSun: Pelvic floor daily 5 min · Most days — keep it going

Tips for the month

  1. Use the talk test: you should be able to talk, but not sing, in the cardio sessions.
  2. Keep a sturdy chair nearby for every standing session.
  3. If a session leaves you exhausted, repeat the previous week instead of moving on.
  4. Walking counts — add short walks on rest days whenever you can.

Sources

  1. NHS: Physical activity guidelines for adults aged 19 to 64 — checked 3 Oct 2026
  2. NHS: Physical activity guidelines for older adults — checked 3 Oct 2026