20- Minute Total Body LIIT Workout: Low Impact, No Jumping, Apartment Friendly

Please follow and like us:
Pin Share


Hi Everyone!

Welcome to the workout of the day! Today’s routine is a Low Impact, but very effective, Total Body Workout. You don’t need any equipment, and one round of this workout will take 20-Minutes. You can always repeat the workout to make it more intense, or add a weighted vest or weights for resistance.

As always, the workout, photo tutorial and video breakdown are below.

During this workout, try to get in max reps, without sacrificing form. It’s better to get in less reps with great form, than more with poor form. Of course, if you aren’t quite ready for a specific exercise, you can modify the movement.

Gambit has been very happy that we are filming new BenderFitness workouts again. As you can see, he loves to take hog the mat during my workouts. If I don’t have a toddler climbing on me, Gambit is happy to take over. 😂

This Week, focus on staying well hydrated throughout the day. Your entire body functions better when you are hydrated.

Not Fitness Realted: I got my first Stitchfix box in a long time. It had some fun new outfits and an accessory. If you want to try it out, and get $25 off of your first box check out this link (I also get $25 off for referrals. I’m not being paid to do this, the referral program is open for all users!) Here is the link: https://www.stitchfix.com/referral/melissabender2?sod=w&som=c.

Stitchfix Outfit: Sweater and Pants.

Stitchfix: Blouse and Bracelet

Stitchfix: Cardigan and Blouse

Do you like seeing Beauty, Fashion or Health tips, or do you prefer pure fitness and workouts? I enjoy trying out new products and styles, and I would be happy to share more about the things I check out.

I hope you have fun with today’s workout! Let me know in the comments below, or by checking in on Facebook or Instagram.

❤️ Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness


  1. Side to Side Squat
  2. Lunge & Lift – R
  3. Lunge & Lift – L
  4. Figure 4 Extension – R
  5. Figure 4 Extension – L
  6. Leg Lift to Warrior III- R
  7. Leg Lift to Warrior III – L
  8. Chair Squat Step (Alt.)
  9. Curtsy Lunge Kick – Right
  10. Curtsy Lunge Kick – Left
  11. Side Plank Leg Lift – Right
  12. Side Plank Leg Lift- Left
  13. Twisting Single Leg Lift – Right 
  14. Twisting Single Leg Lift- Left 
  15. Knee Drop Plank
  16. Hip Tap Plank
  17. Down Dog Toe Touch – Alt.
  18. Supergirl 
  19. Down Dog Heel Lift – Right
  20. Down Dog Heel Lift – Left

Repeat Workout up to 3X.






15 thoughts on “20- Minute Total Body LIIT Workout: Low Impact, No Jumping, Apartment Friendly

  1. Erin J

    Oh goodness that workout was AWESOME! I used weights for a few exercises but did have to put them down halfway through because my form was failing. Not going to lie the Low Impact sometimes make me think I won’t get that great of a workt out – that is a total lie! I was sweating and felt the burn that’s for sure! Yes please share other things with us, fashion, beauty, recipes I enjoy all those things! Super cute outfits btw!

  2. Joanna

    Thank you again, can not wait to try this exercise, I have a question since I had shoulder surgery. I am not able to place weight or use my shoulder are there alternatives to plank for core exercise?

  3. Excellent workout. I especially like the tip-toe squat. It showed me how I could get back into lunges, which give me a hard time with my knee tracking problem.

  4. Becki

    Thank you very much! This was the perfect workout for me today. Not too crazy intense, but great workout! I’ve been feeling on the lazy side and have been down with cold/flu so great to be active again. Going to give it a 2nd round. I love the low impact workouts as my feet can’t take the impact. I usually modify some moves from most videos. Thanks again 🙂

  5. Jennifer

    just wanted to let you know in case you’re not aware, there was something going on with the audio in this video on youtube. i’ve noticed it before in a couple of other videos as well. no big deal, but if you’re not actually watching while doing the workout you might miss the timer dinging!! 🙂

  6. Anna

    Great workout! I admit that I also think low impact will be easier, but it’s not! I repeated the workout and my cat didn’t move positions even once.

  7. Shaela

    Loved the workout. The side plank and down dog reach had to be modified since I’m almost in my third trimester but otherwise your workouts are a great challenge and work the body in a good way! I think you should put together some DVD series . You guys are awesome.

  8. Nicole from Sydney

    Thank you thank you! I’m DWS (dripping with sweat!) I’m enjoying these as I feel I’m targeting specific areas and really appreciate the change as I have tendinitis in heel! This is fantastic again, thanks!

  9. Nichole

    Great quiet workout. I love that your works are challenging (so sweaty) and I appreciate how they are accurate to the title description. Thanks m

  10. Abby

    Loved the workout! I love how you provide exactly what people need–I need a low impact but hard core workout- that’s what I can get. I need a yoga session- I can find that too. I’ve had your website saved in my favorite tabs for over a year now:) So I just wanted you to know how beneficial your website is for people and to keep it up!! Thank you so much!! 🙂

  11. Hailee

    Thank you for offering low impact workouts Melissa! I recently was in a bike crash and am in the recovery process.. These are a great alternative to the high intensity workouts I am normally able to do.

    i appreciate it so much!

Leave a Reply

Your email address will not be published. Required fields are marked *