Full Body HIIT Workout with No Jumping


Need to skip the gym today? There’s nothing like a full-body HIIT workout – and we have the best one you can find online. 

HIIT (high intensity training) workouts have hit the fitness community and caused an uproar, for good reason. Benefits of HIIT workouts include improving your strength and stamina, burning fat, relieving stress, and ensuring a healthy heart. 

Best yet, people of all ages can enjoy and benefit from adding HIIT workouts to their daily regimen. With so many health benefits, this HIIT no jumping workout will definitely help you start or end your day with a bang. 

Who Can Benefit From No Jumping Workouts

When it comes to working out, some people may have limitations to the type of workouts they can perform safely. No jumping workouts are ideal for those who live in an apartment, are currently injured, pregnant, or physically disabled. With our no jumping full body HIIT workout, you can get your workout in.

If you suffer from fatigue, or chronically low energy, no jumping workouts are an awesome, simple way to get more steps in without pushing yourself too hard. Trust us, you don’t want a workout accident! Of course, always check with your healthcare provider before starting any new workout. As excited as you may be to get started, it’s essential to keep your safety in mind. 

How to Burn More Calories in Less Time

One of the main benefits of HIIT workouts is being able to burn extra calories in an extra amount of time. After all, it’s called high intensity for a reason. To burn more calories, we highly recommend adding weights like dumbbells, kettlebells, or ankle weights

Adding weight makes your body work harder, thereby burning more calories. Win-win! Also, don’t forget to adhere to the 80/20 rule when HIIT training. Not sure what it means? Check out our FAQ below where you’ll find answers to all of your HIIT workout questions. 

1. Mountain Climber – 2 sets, 45 secs

No Jumping Full body HIIt Workout - Mountain Climber

The mountain climber works your core, arms, and legs. This exercise can help you build strength and endurance. Consider adding leg weights to make this workout more intense! Don’t forget to put on your best workout shoes to ensure your comfort when doing this workout.

You will do two sets of Mountain Climbers for 45 seconds each. This will get a good burn going in your muscles. You can adjust the number of sets and times depending on your fitness level. Just make sure to keep proper form throughout the exercise and focus on engaging all of the muscles in your body as you move through each set.

2. Touch Down – 2 sets, 45 secs

No Jumping Full body HIIt Workout - Touch Down

The Touch Down involves two sets of 45 seconds each, with one set focusing on the left leg and the other set focusing on the right leg. 

Doing the Touchdown strengthens your core muscles and reduces any back pain you may have. Using Dumbbells or ankle weights with this exercise can help you burn extra calories! Don’t be surprised when you feel extra sore tomorrow, though. If you do feel sore, try out a foam roller to relieve any soreness. 

3. Plank Press Up – 2 sets, 45 secs

No Jumping Full body HIIt Workout - Plank Press Up

By doing two sets of 45-second Plank Press Ups, you’ll be able to build up general strength and improve your posture. Keep in mind that having a thick workout mat can help with comfort since you’ll be touching the floor. 

Plank Press Ups tone your arms and shoulders, but you’ll also be working the abdominals, glutes, and lower back muscles. Make sure you have comfortable workout clothes since you’ll be moving around a ton (and this is just the beginning of the workout!). 

Low Impact Full body Hiit Workout

4. Side Lunge Reach – 2 sets, 45 secs on each side

Side Lunge Reach

The Side Lunge Reach helps you improve your balance. This exercise involves a two-set routine of 45 seconds each side, where you lunge to the side and reach up with your arms, then return to the starting position. 

With the Side Lunge Reach, you can increase strength in your glutes, quads, and hamstrings. It’s amazing for those looking to specifically get fit or increase their performance in team sports. 

5. Star Steps – 2 sets, 45 secs

No Jumping Full body HIIt Workout - Star Steps

Star Steps are next, so be prepared! Jumping like this puts strain on your feet, so buy a good pair of workout shoes. Having a good pair will minimize any foot pain later and help you keep good form while working out (thank us later).

To do two sets of 45 seconds of Star Steps, start by standing with your feet shoulder-width apart. Then, bend your knees slightly and jump up in the air while spreading out your arms and legs, creating a star shape. Land back softly on the ground and repeat for 45 seconds before taking a short break. Take a sip from your water bottle after you’re done!

6. T-Push Ups – 2 sets, 45 secs

No Jumping Full body HIIt Workout - T-push Ups

T-Push Ups are an incredibly effective and efficient way to strengthen your core muscles as well as the upper body muscles. You’ll be on the floor, so make sure you have a workout mat around. They are a variation of the traditional push-up exercise, but they mostly involve pushing yourself up with one arm while keeping the other arm extended in a “T” position. 

Not only do T-Push Ups help to increase muscular strength, but they also improve balance and stability by using one side of your body more than the other. It doesn’t get much much better than that, huh?

FAQ – No Jumping Full Body HIIT Workouts

Have a question about our full body HIIT workout? Well, we have all the answers you need on one page. 

Can you do a HIIT workout without jumping?

Yes! You can do a HIIT workout without jumping. Jumping isn’t essential to get a full body workout, or even to workout in general. Every exercise can be adapted to the person. All you have to do is try out the exercise below and ta-da! You did something good for yourself today. 

Are full body HIIT workouts effective?

Yes, yes, and yes. Full body HIIT workouts have been shown to have the same health benefits as a 50-minute moderate workout. Put in the work and you’ll definitely see the results (and feel them later on, too)! There’s a reason why HIIT workouts are trending in the fitness community. 

What is the 80/20 rule for HIIT?

For HIIT training, remember to get to the 80% range of maximum heart range. If you can have a full conversation with your friend or pet, you’re not working hard enough. If you can’t even get a word out – you’re right on track. To get the full range of health benefits from HIIT full body workouts, you need to hit your target heart range. Unsure of what your target heart range is? Click here to find out. 

How much does a 10 minute HIIT workout burn?

A 10-minute HIIT workout burns on average 150 calories per workout. Pro-Tip: If you do several HIIT workouts, you can burn up to 500 calories in a day. In just 10 minutes? Sign us up! It’s best for beginners to start with 10-15 minutes HIIT workouts. We get it, you want to go hard, but for your safety it’s best to start slow and work your way up. 

When is the best time to do HIIT workouts?

If your fitness goal is to lose weight, complete your HIIT workouts in the morning time. Concentration and motivation are usually highest in the morning, which means you’ll put your all into your workout. If you can’t do it in the morning, don’t sweat it. Any time is a good time for a HIIT workout. All you have to do is start!

Does water help you lose weight?

Water can also help to support your fitness goals, whether you’re looking to build muscular strength or lose weight. Not only does it help keep you hydrated, but it can also increase your metabolism and improve digestion, making it an important element when you’re trying to lose body weight. 

Low Impact Full body Hiit Workout

Don’t Forget Your Water!

Hydration is an essential part of any healthy workout routine. Please remember to drink plenty of water before and after every workout session so that your body remains hydrated and energized while exercising. This is where having a reusable water bottle comes in handy! You can even decorate it with stickers if you know it’s going to be your personal water bottle. 

Making your own flavored water is a great way to stay hydrated and enjoy the health benefits of fresh fruit.  You can buy a fruit infuser water bottle if you’re feeling feisty! With just a few of your favorite fruits, you can turn ordinary, plain water into an exciting, delicious drink. We suggest this for those who can’t stand drinking water and need some flavor. 

Adding fruit to your water not only adds flavor, but can also provide essential vitamins and minerals that will help you stay healthy and energized. That’s especially important as you go through your fitness journey.

No Jumping Hiit Workout

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