Sometimes the hardest part of working out is just getting started—especially on days when you’re short on time, energy, or motivation. That’s where this low-impact full-body workout from YouTube fitness trainer MadFit comes in. Designed to be done entirely on the floor with no equipment, this 20-minute session offers a surprising challenge for your muscles without stressing your joints or requiring you to even stand up.
Whether you’re looking for a quiet session while the kids nap, recovering from a high-intensity week, or easing back into movement, this workout hits the sweet spot between simplicity and effectiveness.
What Makes This Workout Different?
Unlike high-impact routines filled with jumps, squats, and cardio bursts, this “lazy girl” workout is composed entirely of floor-based, low-impact movements. That means:
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No jumping
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No standing
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No equipment required
Yet, it still delivers a powerful full-body burn—particularly focused on the core, glutes, legs, and upper body. It’s gentle on joints but strong on results.
You’ll go through 20 different exercises, each lasting 45 seconds with 15 seconds of rest in between. The goal? Controlled, deliberate movement over speed or volume.
“Don’t rush through the reps—focus on form and activating the right muscles,” says Maddie Lymburner (aka MadFit), who leads the session and demonstrates proper form for each move throughout.
Benefits of a Low-Impact Full-Body Workout
Low-impact workouts are often underestimated, but they offer numerous advantages:
1. Joint-Friendly Strength Building
This session is ideal if you’re dealing with joint pain or recovering from injury. It avoids repetitive stress and impact while still improving muscular endurance and stability.
2. Core-Centric Moves
From planks to crunches to leg raises, the workout heavily targets the core, which is crucial not only for athletic performance but also for posture and daily function.
3. Quiet and Convenient
Need something quiet for an apartment setting or when the baby’s sleeping? This workout makes minimal noise—no jumping, thumping, or bouncing needed.
4. No Equipment Needed
Just a mat or a carpeted floor is enough. There’s no need to invest in weights, resistance bands, or any gear, making it accessible and budget-friendly.
Who Is This Workout For?
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Beginners easing into fitness
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Busy professionals squeezing in a quick session between meetings
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Parents looking for a quiet routine during nap time
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Runners or cyclists seeking a recovery day without skipping movement
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Anyone looking for a convenient, all-body strength session without impact
[InternalLink: Try this 15-minute bodyweight workout for busy schedules]
A Sample of the Movements Included
While the full video guides you through the workout, here’s a taste of the kind of exercises included:
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Glute bridges for posterior chain strength
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Side-lying leg lifts for hips and thighs
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Dead bugs and toe taps for controlled core engagement
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Modified pushups for upper body strength without strain
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Bird-dog crunches to improve balance and stability
Each move is low-impact but thoughtfully chosen to engage multiple muscle groups, giving you a balanced workout from head to toe.
“The pace is slow, but don’t let that fool you,” says Lymburner. “You’ll feel the burn when you’re doing it right.”
[ExternalLink: Watch the full 20-minute low-impact full-body workout on YouTube]
Final Thoughts: Small Effort, Big Gains
If you’ve been avoiding workouts because they feel too intense, too time-consuming, or too complicated, this 20-minute low-impact full-body workout is your solution. It’s simple, effective, and can be done right in your living room—no jumping, no sweat-drenched equipment, just gentle yet effective movement.
And if you’re up for a little more variety later in the week? Alternate this with a higher-intensity workout to build a well-rounded fitness routine that fits your energy and goals.
Because sometimes, the best workouts are the ones that meet you exactly where you are.
