10 low-impact no-jump exercises for an apartment-friendly full-body workout

Low-impact HIIT workout; what a strange combination! It's an excellent pairing, though, especially if you live in an apartment with a fussy downstairs neighbour. This 20-minute workout can help you get fit without annoying everyone you live with, which, in itself, is a brilliant motivation to try the exercise session.

HIIT workouts can provide numerous benefits, such as burning more calories, thanks to the uptake in oxygen consumption, which speeds up metabolism more than 'normal' exercise. HIIT also place metabolic stress on muscle tissue, and as these get repaired, your body produces enhanced levels of human growth hormone (HGH), which helps increase muscle mass and definition. After HIIT workouts, your body's metabolism remains elevated, so you continue burning calories for hours afterwards; this is called excess post-exercise oxygen consumption (EPOC).

In this workout from fitness influencer and Lululemon ambassador Natacha Oceane, we’re shown several low-impact, full-body, HIIT (High-Intensity Interval Training) exercises. There are 10 exercises that should be repeated twice in 20 minutes. Each exercise should last 45 seconds with a 15-second rest. 2 circuits of the following should be completed. Only an exercise mat is required. The exercises are:

• Rocket launches (Tip: Explode upwards and extend onto the toes)
• Bob and weave (Tip: Transfer your weight from side-to-side)
• Chameleon to bear crunch (Tip: Engage the core throughout) 
• Tricep extension to crab reach (Tip: Squeeze the glutes as you reach upwards) 
• Double rhino to squat (Tip: Keep the rotating knee in line with the toes) 
• Extended crab knee drives (Keep the neck neutral and the hips up) 
• Standing superman fly (Tip: Engage core and keep the back neutral) 
• Assisted push-up transfers (Tip: Keep a straight line from the head to the knees) 
• Short stride pulsing lunges (Tip: Keep the weight going through the front leg) 
• Lateral crabs with knee touches (Tip: Engage core to help with balance)

If you enjoyed this workout and are ready to take on a more high-impact activity? We recommend trying this 10-minute, no-equipment for bigger calves. Want to focus more on your back muscles but don’t own any equipment? We have the perfect 10-minute workout for you to get a rock-solid back. For those who like to combine a low-impact workout with cardio fitness, then look no further than this 40-minute cardio and core routine.