This 20-minute workout consists of 20 low-impact exercise moves performed for 45 seconds each with 15 seconds of rest. Designed to be osteoporosis-friendly, it requires only a small space and no additional equipment.

The workout begins with simple movements such as marching and tapping, followed by a sequence of high knees and cross front taps. These exercises are tailored to improve cardiovascular fitness while maintaining a low impact on the joints.

Participants can engage in a mix of side steps, hamstring curls, and squat variations. Each movement is aligned with upbeat music and a countdown timer, encouraging participants to move at a comfortable pace or challenge themselves by intensifying their effort.

• Alternating side toe taps with marches
• Front heel digs with arm pushes
• Single side steps and knee crunches

The session concludes with a relaxing cool-down phase focusing on stretching major muscle groups to promote flexibility. Movements like big inhales with arm raises, lunges, and hamstring stretches are incorporated to aid recovery and ensure overall muscle balance.

"Stretching is vital post-workout to help with muscle recovery and prevent soreness."

Participants are encouraged to focus on breathing techniques while performing stretches to maximize the benefits of each exercise. This mindful approach aids relaxation and prepares the body for daily activities.