If you’re looking for a low-impact, no-jumping workout that still gets your heart rate up and helps you burn calories, there are plenty of options to choose from. Whether you have joint pain, live in an apartment with downstairs neighbors, or simply want a more gentle workout, a no-jumping routine can be a great choice.
Here is a sample 30-minute no-jumping workout that you can do at home:
Warm-up (5 minutes): Start with five minutes of light cardio, such as marching in place or walking around your living room. This will get your heart rate up and help you prepare for the workout.
Squats (2 sets of 12 reps): Stand with your feet shoulder-width apart and your toes pointed slightly outward. Bend your knees and lower your hips until your thighs are parallel to the ground. Push through your heels to stand back up.
Lunges (2 sets of 12 reps per leg): Stand with your feet hip-width apart. Take a big step forward with your right foot and bend your knee until your thigh is parallel to the ground. Your left knee should be hovering just above the ground. Push through your right heel to stand back up and repeat on the other side.
Glute bridges (2 sets of 12 reps): Lie on your back with your knees bent and feet flat on the ground. Lift your hips up towards the ceiling, squeezing your glutes at the top of the movement. Lower back down and repeat.
Plank (30 seconds): Get into a push-up position with your hands directly under your shoulders and your toes on the ground. Hold your body in a straight line from head to heels for 30 seconds.
Side plank (30 seconds per side): Lie on your side with your forearm on the ground and your elbow directly beneath your shoulder. Lift your hips off the ground until your body forms a straight line from head to feet. Hold for 30 seconds, then switch sides.
Push-ups (2 sets of 12 reps): Get into a push-up position with your hands slightly wider than shoulder-width apart. Lower your body until your chest touches the ground, then push back up.
Tricep dips (2 sets of 12 reps): Sit on the edge of a chair or bench with your hands on the edge behind you. Walk your feet forward and lower your hips towards the ground, bending your elbows. Push back up to the starting position.
Crunches (2 sets of 12 reps): Lie on your back with your knees bent and feet flat on the ground. Lift your shoulders off the ground and towards your knees, squeezing your abs at the top of the movement.
Cool down (5 minutes): Finish with five minutes of light stretching to help your muscles recover and prevent injury.
Remember to listen to your body and modify the exercises as needed. If you need to make it easier, you can reduce the number of sets or reps. If you want to make it harder, you can increase the weight or add resistance bands. The most important thing is to find a workout that feels good for your body and helps you reach your fitness goals.
