As the calendar turns to December, sticking to a regular workout routine can feel more difficult than ever. With schedules filling up between Thanksgiving and Christmas, balancing work, social commitments, and family gatherings leaves little room for fitness. That’s why a fast, equipment-free workout that elevates your heart rate can be a practical solution when time is limited.
Because this routine requires nothing more than a small amount of space, around 20 minutes, and a pair of workout headphones, it’s a convenient option whether you’re at home or traveling. Created by personal training duo Juice & Toya, the session is also low-impact, making it gentle on the joints. This is especially helpful if you have sore knees or need to keep noise to a minimum.
Why Low-Impact Doesn’t Mean Low Effort
Many people assume that low-impact workouts are automatically easy, but that isn’t always true. This routine is designed as a high-intensity interval training (HIIT) session, which can still feel demanding. The intensity can be adjusted by pushing harder during each work interval, allowing the workout to remain challenging without stressing the joints.
How the Workout Is Structured
The session includes nine core exercises, each performed in two variations, making it feel closer to 18 total movements. You’ll complete two full sets, working for 25 seconds on the first variation, taking a five-second pause, then moving straight into 25 seconds of the second variation. A 15-second rest follows before starting the next exercise. The goal is to work as hard as possible during each 25-second interval.
For anyone returning to exercise after a break or looking for a refresher, each movement is demonstrated before the timer begins. This allows you to focus on technique as you go. Maintaining proper form is essential, as rushing through movements can reduce effectiveness and increase the risk of injury.
Rest Periods and Joint-Friendly Design
In some HIIT routines, adjusting rest times can be useful, but in this case, the breaks are already minimal. With only a five-second pause and a 15-second rest between exercises, reducing recovery time further isn’t recommended.
Since the workout is low-impact, it avoids excessive force on the joints and eliminates noisy jumping. This makes it ideal if you need to train quietly in someone else’s home. It’s also a great option for maintaining cardio fitness without running.
Remembering the Value of Simple Movement
While intense workouts have their place, it’s important to remember that not all physical activity requires gym clothes or heavy sweating. Walking is another low-impact exercise that supports both physical and mental wellbeing.
Taking a long daily walk can be one of the most beneficial habits you build. Whether in green spaces or through city streets, walking offers time to move, practice mindfulness, and enjoy the moment. And if there’s ever a season to make time for it, the holidays are as good as any.
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About the Author
James Frew is the Buying Guide Editor at Tom’s Guide, where he oversees the site’s purchasing advice. He previously served as Fitness Editor, covering strength training, cardio workouts, and accessible ways to improve health and wellbeing.
James began his career as a sales assistant in a department store, an experience that taught him the importance of helping people make informed buying decisions, whether choosing a thoughtful gift or an essential household appliance.
A strong advocate for sustainability and repairability, James approaches reviews and recommendations with an objective mindset, helping readers decide whether a product or service truly fits their needs.
