20-Minute Low-Impact HIIT Workout for Total-Body Strength

You don’t need to run, jump, or do explosive movements to get an intense workout. Our newest Sweat With SELF video is proof: It’s a sweaty low-impact HIIT workout that will seriously work your muscles while still going gentle on your joints.

Led by Taylor and Justin Norris, cofounders of the LIT Method, the workout features nine low-impact bodyweight movements that together target your entire body. That includes major muscle groups like your legs, butt, shoulders, back, and core. The routine also delivers a good dose of cardio thanks to the HIIT format, which involves bursts of maximum effort work followed by short periods of rest. Because HIIT encourages all-out performance, it’s a great way amp up the difficulty of any movements—including, yes, low-impact ones. And yet one more perk of this routine: It finishes with stretching and foam rolling to massage tight muscles and kickstart your recovery.

Important note: Just because this is a low-impact HIIT workout doesn’t mean it is safe for everyone. If you’re injured or have joint pain, check in with a professional first. They can help you determine the best exercise plan for you and advise on whether a routine like this is a good idea.

If you are okay’d to do this sweaty workout, grab a mat, foam roller, and water bottle. Then, check out the video below, or keep scrolling to get detailed workout directions and GIFs of each move.

Workout Directions

Start with the dynamic warm-up. Do each exercise for the designated time with no rest between movements. When you’re done, rest for 30 seconds.

Next, move onto the circuits. There are 3 circuits with 3 moves each. Do each move for 60 seconds with little to no rest. (It’s okay to take 5 to 10 seconds between each move to transition to the next.) At the end of the circuit, rest for 30 seconds. Do each circuit 2 times before moving to the next circuit.

Finish with the active cooldown. Do each move for the designated time with no rest in between movements.

Dynamic Warm-Up

Butt Kicks x 60 seconds
Alternating Shoulder Stretch x 30 seconds
Arm Circles x 60 seconds

Circuit 1

Alternating Toe Taps x 60 seconds
Squat to Overhead Reach x 60 seconds
Alternating Reverse Lunge x 60 seconds

* Rest for 30 seconds. Repeat the circuit once more.

Circuit 2

Inchworm x 60 seconds
Mountain Climber x 60 seconds
Plank Shoulder Tap x 60 seconds

*Rest for 30 seconds. Repeat the circuit once more.

Circuit 3

Alternating Lateral Lunge x 60 seconds
Sumo Squat x 60 seconds
Sumo Squat With Obliques Crunch x 60 seconds

*Rest for 30 seconds. Repeat the circuit once more.

Active Cooldown (with Foam Roller)

Calf Roll-Out x 30 second each side
Hamstring Roll-Out x 15 second each side
Overhead Stretch x 10 seconds

Lindsay Fink

1

Arm Circles

Stand tall with your feet hip-distance apart, core engaged.

Raise your arms out to the sides at shoulder level, hands in fists.

From here, make small circles with your arms. Over the course of 30 seconds, slowly increase the size of your circles.

After 30 seconds, circle your arms in the opposite direction and repeat.
Lindsay Fink

2

Alternating Toe Taps

Stand tall with your feet wider than hip distance, toes angled out slightly, core engaged. This is the starting position.

Shift your weight to the left, bend your left knee and reach your right arm down toward your left toe. Right leg stays straight and left arm reaches straight back.

Reverse the movement to return to the stating position, then repeat on the other side.

Continue this pattern, alternating sides.

After 10 seconds, pick up the tempo for 20 seconds, then slow again for 10, then pick it up again for 20.
Lindsay Fink

3

Squat to Overhead Reach

Stand tall with your feet hip-width apart, weight in your heels, and core engaged.

Send your hips back and bend knees to drop into a squat, allowing knees to bend to at least 90 degrees.

Return to the starting position by standing, and as you stand, reach your left arm up and over toward your right until you feel a gentle stretch on your left side. Pause for a second.

Return to the starting position, then immediately sink into your next squat. As you stand, reach your right arm up and over toward your left until you feel a gentle stretch on your right side. Pause for a second.

Return to the starting position and continue this pattern, alternating sides.

Lindsay Fink

4

Alternating Reverse Lunge

Stand with feet shoulder-width apart, core engaged, hands clasped at your chest.

Step back with your left foot and bend both knees to sink into a lunge. Keep your core engaged, hips tucked, and back straight.

Return to the starting position by pushing off left foot and stepping forward.

Repeat on the other side. Continue to alternate sides.

Make it harder: Raise your arms overhead and perform reps from there.
Lindsay Fink

5

Inchworm

Stand tall with your feet hip-width apart and arms at your sides.

Bend at your waist and place your hands on the floor.

Walk your hands forward to come into a high plank with your hands flat; wrists stacked under your shoulders; and your core, quads, and butt engaged. Pause for a second.

Walk your hands back to your feet and stand to return to start. Clap your hands together at the top. That’s 1 rep.

Continue performing reps.
Lindsay Fink

6

Mountain Climber

Start in a high plank, with your palms flat on the floor, hands shoulder-width apart (or wider if that’s how you usually do push-ups), shoulders stacked above your wrists, legs extended, and core engaged. This is the starting position.

Engage your core and draw your right knee to your chest.

Return to the starting position and immediately draw your left knee to your chest.

Return your left leg to the starting position. That’s 1 rep.

Continue to alternate, moving quickly.

Make sure to keep your core engaged and back flat throughout. If you have to slow down to maintain form, that’s fine.

Make it harder: Draw your knee to your opposite armpit to work your obliques.
Lindsay Fink

7

Plank Shoulder Tap

Start in a high plank position, with your palms flat on the floor, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.

Lift your left hand and tap your right shoulder, while keeping your core tight so your hips do not rock and your torso does not rotate to the left.

Place your left hand back down on the floor and immediately lift your right hand to tap your left shoulder. Again, make sure to keep your hips level and do not allow your torso to twist.

Continue to alternate hand taps, keeping your core engaged and your hips as steady as possible.

Make it easier: Drop to your knees and perform reps from there.

Lindsay Fink

8

Alternating Lateral Lunge

Stand with your feet together, arms by your sides.

Take a big step (about 2 feet) out to the left. When your foot hits the ground, hinge forward at the hips, push your butt back, and bend your left knee to lower into a lunge. Your hands should frame your left knee, and your right leg should be straight.

Pause for a second, and then push off your left leg to return to starting position.

Repeat on the other leg. That’s 1 rep.
Lindsay Fink

9

Sumo Squat

Stand with your feet wider than shoulder-width apart, toes turned out about 45 degrees. Let your arms hang down in between your legs. This is the starting position.

Bend your knees and push your hips back as you lower down into a squat. Tap your fingers to the ground if you can.

Drive through your heels to return to standing and squeeze your glutes at the top. That’s 1 rep.

Continue performing reps.

At the end of the designated time, pause at the bottom of a squat for 10 seconds and then immediately start the next move.
Lindsay Fink

10

Sumo Squat With Obliques Crunch

Start at the bottom of a sumo squat. Bend your elbows and hover your hands a few inches from your ears.

From here, bend your torso to the left, bringing your left elbow to your left knee. Pause for a second.

Bend your torso to the right, bringing your right elbow to your right knee. Pause for a second.

Continue this pattern, alternating sides and staying in a squat position the entire time.
Lindsay Fink

11

Calf Roll-Out

You’ll need a foam roller for this stretch.

Sit with your palms on the floor several inches behind you, legs extended in front of you.

Place your right foot on the floor, knee bent. Place a foam roller under your left calf.

Push through your palms to elevate your hips several inches off the floor.

From here, foam roll your left calf by slowly rocking your body forward and back several inches.

After 15 seconds, pause and rotate your left foot side to side over the foam roller. Continue for 15 seconds.

After 30 seconds, switch sides and repeat.

Make it harder: Place your grounded heel on top of your elevated toe and foam roll from here.

Lindsay Fink

12

Hamstring Roll-Out

Sit with your palms on the floor several inches behind you, legs extended in front of you.

Place your left foot on the floor, knee bent. Place a foam roller under your right hamstring and point your right toe. Push through your palms to elevate your hips several inches off the ground.

From here, foam roll your right hamstring by slowly rocking your body forward and back about 6 inches.

After 15 seconds, switch sides and repeat.
Lindsay Fink

13

Overhead Stretch

Stand tall with your feet shoulder-distance apart.

Reach your arms overhead and clasp your hands together.

Hold.

Health

20-Minute Low-Impact HIIT Workout for Total-Body Strength

Challenge your muscles without pounding your joints.

Arm Circles

Alternating Toe Taps

Squat to Overhead Reach

Alternating Reverse Lunge

Inchworm

Mountain Climber

Plank Shoulder Tap

Alternating Lateral Lunge

Sumo Squat

Sumo Squat With Obliques Crunch

Calf Roll-Out

Hamstring Roll-Out

Overhead Stretch