Endurance (aerobic) training is an important part of improving fitness, energy levels, and overall health during and after cancer treatment.
It is recommended to do endurance training at least 3 times per week, for 30–60 minutes per session, at:
- Moderate intensity: 64–75% of your maximum heart rate
- Vigorous intensity: 76–95% of your maximum heart rate
Weekly goals:
- 150 minutes of moderate intensity or
- 75 minutes of vigorous intensity or
- An equivalent combination of both.
In addition to the aerobic exercises shown below, we recommend continuous aerobic activities such as:
- Walking
- Cycling
- Swimming
- Skating
- Dancing
- Light jogging (if appropriate for you)
Always consult your healthcare team before starting or changing your exercise routine, especially during or after cancer treatment.
Squat Jump
Exercise explanation:
Squat jumps combine a classic squat with an explosive jump. You start in a squat position with your feet about hip-width apart, lower your hips as if sitting back into a chair, and then push through your feet to jump upwards. Land softly and return to the squat.
This exercise:
- Builds leg strength (thighs and glutes)
- Improves power and cardiovascular fitness
- Can be modified by removing the jump and simply performing bodyweight squats
Pop Squat
Exercise explanation:
A pop squat usually starts with your feet together. You “pop” your feet out into a wide squat position, lower slightly, then “pop” them back together.
This exercise:
- Works the legs and glutes
- Increases heart rate with quick foot movements
- Can be made easier by stepping out instead of jumping
Skater
Exercise explanation:
Skaters mimic the side-to-side movement of a speed skater. You jump or step sideways from one leg to the other, letting the back leg move behind for balance.
This exercise:
- Trains lateral (side-to-side) movement
- Strengthens hips, glutes, and legs
- Improves balance and coordination
- Can be done with small, controlled steps instead of big jumps
Boxing Front Punches
Exercise explanation:
In a slight athletic stance, you repeatedly punch forward with alternating arms, keeping your core engaged and shoulders relaxed.
This exercise:
- Elevates heart rate without heavy impact on the legs
- Engages shoulders, arms, and core
- Can be done standing or seated for lower-impact variation
Jumping Jack
Exercise explanation:
From standing, you jump your feet out to the sides while raising your arms overhead, then return feet together and arms down.
This exercise:
- Is a classic full-body cardio move
- Involves arms, legs, and core
- Can be modified to a “step jack” by stepping one leg out at a time instead of jumping
Jumping Lunge
Exercise explanation:
From a lunge position, you bend both knees, then jump up and switch legs mid-air, landing in a lunge with the opposite leg forward.
This exercise:
- Builds leg strength and explosive power
- Challenges balance and coordination
- Can be modified by performing regular step-back lunges without jumping
Skipping
Exercise explanation:
Skipping can be done with or without a rope. You perform a light, rhythmic hop from one foot to another, often lifting knees slightly.
This exercise:
- Is a rhythmic cardio activity
- Improves coordination and timing
- Can be done at low intensity with small hops
Butt Kicks
Exercise explanation:
While jogging or marching in place, you lift your heels toward your glutes, as if trying to “kick” your own backside.
This exercise:
- Warms up and strengthens the hamstrings
- Raises heart rate gently
- Can be done as a low-impact march if jumping is uncomfortable
Scissor Drill
Exercise explanation:
In the scissor drill, your feet move quickly forward and backward, like alternating lunges or “scissor” steps, usually in a small, fast motion.
This exercise:
- Improves foot speed and coordination
- Works legs and core
- Can be slowed down to a step pattern if needed
Toe Tap
Exercise explanation:
Typically done using a low step or object, you alternately tap one foot and then the other on the surface, maintaining a steady rhythm.
This exercise:
- Is a low-impact cardio drill
- Trains coordination and speed
- Intensity can be adjusted by changing the height of the step and speed
Alternating Toe Touch
Exercise explanation:
From a standing position, you alternately reach one hand toward the opposite foot, either with straight or slightly bent knees, depending on flexibility.
This exercise:
- Engages the core and hamstrings
- Improves flexibility and balance
- Can be done slowly as a controlled mobility exercise
Aerobics Cross Step
Exercise explanation:
You step one foot across the body in front or behind the other foot in a rhythmic pattern, often side-to-side, like a simple dance move.
This exercise:
- Provides low-to-moderate impact cardio
- Trains coordination and rhythm
- Can be easily adjusted in speed and step length
Aerobics V Step
Exercise explanation:
In the V step, you step forward wide with one foot and then the other (forming a “V” shape), then step back to the starting position with feet together.
This exercise:
- Is a classic aerobics step pattern
- Gently raises heart rate
- Can be performed on the floor or on a low step to adjust difficulty
Safety & Progression Tips
- Start with short intervals (e.g., 20–30 seconds per exercise) and longer rests.
- Choose low-impact variations if you feel pain, dizziness, or unusual fatigue.
- Focus on good posture and controlled movement rather than speed.
- Stop immediately and contact your healthcare team if you experience chest pain, severe shortness of breath, or other worrying symptoms.
