20-Minute Low-Impact HIIT Workout Without Jumping or Equipment: Full-Body Routine without Repeats for Home


Hey there! Ready to sweat it out without jumping or needing any equipment? We’ve got the perfect 20-minute low-impact HIIT workout designed just for you. You don’t need a gym, just some space at home and the determination to push yourself through this full-body routine. Let’s get started!

Workout Details

Here’s a breakdown of the workout that will get your heart pumping and muscles burning. Each exercise will be for 45 seconds with a quick 15-second breather, and you’ll do 2 sets in total. Let’s dive in and get that body moving!

  1. Warm-Up

    • Start by marching in place or doing some light dancing to get your body warmed up and ready to go.
  2. Squats

    • Drop it like it’s hot and tone those legs and glutes with some classic squats. Remember to keep your back straight and chest up.
  3. Push-Ups

    • Get down on the floor and give us some push-ups to work those arms, chest, and core. Modify by dropping to your knees if needed.
  4. Plank

    • Hold a plank position to engage your core and build strength. Don’t let your hips sag or raise too high.
  5. Mountain Climbers

    • Bring your knees to your chest in a quick, controlled motion to target your abs and get that heart rate up.
  6. Russian Twists

    • Sit on the floor, lean back slightly, and twist your torso from side to side to work those obliques.
  7. Glute Bridges

    • Lie on your back, bend your knees, and lift your hips up to the ceiling to sculpt those glutes and hamstrings.
  8. Reverse Lunges

    • Step back into a lunge position one leg at a time to strengthen your legs and improve balance.
  9. Tricep Dips

    • Use a chair or a step to dip down and work those triceps. Keep your back close to the edge for maximum effectiveness.
  10. Cool Down

    • Finish off the workout with some gentle stretching to help your muscles recover and prevent soreness.

Wrap up your workout feeling accomplished and proud of yourself for completing this challenging routine without any jumping or equipment! You’ve worked every muscle in your body and boosted your cardio without high-impact moves. Keep up the great work, and remember that consistency is key to reaching your fitness goals.


You did it! You crushed a full-body, low-impact HIIT workout in just 20 minutes without a single jump or any equipment. How awesome is that? Keep up the fantastic work and make this routine a regular part of your home workout regimen. Your body will thank you for the effort, and you’ll see progress in no time. Time to refuel, hydrate, and bask in that post-workout glow. Go you!