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Low-Impact Cardio Workout: A Sweaty Routine That Takes Just 10 Minutes

Ten minutes may not seem like enough time to get in a solid low-impact cardio workout, but our latest Sweat With SELF video proves otherwise. It’s a quick-but-intense bodyweight routine that will get your heart pumping, muscles moving, and endorphins flowing.

Led by LIT Method cofounders Justin and Taylor Norris, this workout features 10 different exercises performed at maximum effort with minimal rest, so you’ll get breathless pretty quickly. You’ll also get a dose of lower-body strengthening, thanks to exercises that hone in on your core, glutes, and legs (think squats, lunges, and skaters).

Oh, and did we mention this workout is low-impact? Yep, there’s no jumping or running in place, so your joints and ligaments can rest easy while your muscles and heart work hard.

In case you need more convincing on why this low-impact cardio workout is worth the effort: The most recent version of the Physical Activity Guidelines for Americans removed time duration guidelines for a session to “count” as exercise, since it determined that exercise of any length is good for you, as SELF previously reported. These health benefits of exercise include lower blood pressure levels, improved insulin sensitivity, reduced feelings of anxiety and depression, and better sleep.

With that in mind, who’s game to try this sweaty low-impact cardio workout?! All you need is a mat and a water bottle. Once you’re ready, just follow along with the video below. Or, if you want to work at your own pace, simply keep scrolling for detailed workout directions and GIFs of each move.

And always keep in mind: Just because this workout is low-impact doesn’t mean it’s right for everyone. If you’re injured or new to exercise, check with your doctor first before giving it a go. Ready to get started? Let’s go!

Workout Directions

Start with the dynamic warm-up. Do each exercise for 50 seconds. Do not rest between exercises.

Without pausing, move on to the workout. Do each exercise for the designated time. If you need it, rest 10 to 15 seconds between exercises; otherwise, try not to take any breaks.

After you’ve completed the workout, rest for 20 seconds. Then, do the finisher for 60 seconds.

Dynamic Warm-Up

  • Squat to Overhead Reach x 50 seconds
  • Modified Jumping Jack x 50 seconds


  • Extender (right side) x 40 seconds
  • Toe Tap With Reach x 40 seconds
  • Extender (left side) x 40 seconds
  • Lateral Lunge to Twist (left side) x 30 seconds
  • Toe Tap x 15 seconds
  • Toe Tap With Squat x 25 seconds
  • Lateral Lunge to Twist (right side) x 30 seconds
  • Lateral Lunge to Twist (left side) x 20 seconds
  • Toe Tap x 20 seconds
  • Toe Tap With Squat x 10 seconds
  • Lateral Lunge to Twist (right side) x 30 seconds


The Exercises