Hate burpees? This six-minute workout boosts your metabolism and builds full-body strength without any jumping

Build strength with this low-impact workout that goes easy on your knees

A woman doing mountain climbers on a yoga mat in her living room
(Image credit: Getty Images/Prasit photo)

What if we told you that home workouts don't need to feature burpees? No, seriously. If you truly hate burpees, leave them to one side and try this low-impact routine instead.

Created by Sweat app co-founder Kayla Itsines, this six-minute session is devoid of any jumping, taking pressure off your joints (and keeping your downstairs neighbor sweet, if you live in an apartment).

You don't need any equipment to take it for a spin either, although Itsines' chooses to use a yoga mat to soften her workout surface. You can also add an adjustable dumbbell for the goblet sit squats if you want a bonus challenge. 

The workout is split into four mini circuits. For each one, perform all exercises in turn for 20-40 seconds with no rest between them. Once you've finished a circuit, take a 20-second breather then start the next one.

With all training, maintaining good form is vital. This not only helps you get the most out of your workout, but also lowers your chance of injury. So, watch and learn from Itsines' movements below, then try to mirror them.

Watch Kayla Itsines' low-impact full-body workout

If you're looking for joint-friendly fitness options, low-impact exercises are the way to go. 

They place less strain on your joints, so you can enjoy the health benefits of activities like running or HIIT workouts for fat loss without subjecting your knees, hips and ankles to the same stresses.  

However, that doesn't mean strength-building moves like goblet sit squats and commando push-ups won't leave your muscles feeling sore, particularly if you're new to these types of exercises. Don't worry though, this is completely normal and known as delayed onset muscle soreness (DOMS). 

To aid recovery, many people use post-workout protein shakes, but it can be tricky to choose one when there are so many options now on the market. Fortunately, Fit&Well has tested the best protein powders for weight loss to help you find several options for building a lean physique.

Lois Mackenzie
Fitness Writer

Lois Mackenzie is a Fitness Writer for Fit&Well and its sister site Coach, covering strength training workouts with weights, accessible ways to stay active at home, and training routines for runners. She joined the team from Newsquest Media Group, where she was a senior sports, trends, and lifestyle reporter. She is a dedicated runner, having just completed her first marathon, and an advocate for spending time outdoors, whether on a walk, taking a long run, or swimming in the sea. 

Lois holds a Master's degree in Digital Journalism, and has written for Good Health, Wellbeing & The Great Outdoors, Metro.co.uk, and Newsquest Media Group, where her reporting was published in over 200 local newspapers.