Low impact always keeps one foot on the ground while high impact includes jumps and high kicks. The goal is to raise heart rate and body temperature to remove unwanted toxins or fat and build lean muscle mass. Graduated kinetic movement can be described as first bringing one foot in front of the other in a cross-over style, then bringing the knee to hip level and lastly, straightening the leg in a kick to hip level. Marching or back lunges tone legs and lower body. Basic warm-up, especially for aerobics, step side to side, turn head to right and left, then lower ear to the shoulder on each side and tuck chin to chest and roll up.
Shoulder rolls forward and backward.
Pull stomach into lower back by bending upper body, hands on knees. Adding a step increases cardio-vascular training by a great percentage and firm calves, quadriceps, hamstrings and buns for total body conditioning. Bringing heels to the ground lengthens muscles rather than shortening them. Be sure not to lower your head under your heart as you may feel light headed or faint. Cool down the body by once again bringing arms in a crossing movement under the shoulder line or side lunges.