Ready for a workout that will get your heart pumping without jumping, or jarring movements? This no-jumping HIIT workout has you covered.
Whether jumping is too hard on your joints or you simply don’t enjoy it, rest assured you can still get an effective and efficient HIIT workout in without it. In this workout, I’m taking you through a series of exercises that will leave you feeling strong, fit, accomplished, and incredible.
If you like this workout, consider joining the FHM+ App where you can expect strategic strength training workouts that can be modified to your needs and will deliver results in less time.
To learn more about the benefits, read my article on why strength training is important for women.
Purpose of This Workout
The purpose of this workout is to allow you to get a full-body HIIT workout in without jumping. For those who need gentler workouts due to joint issues, injury, or simply because jumping doesn’t feel great, this workout will provide similar benefits without the need for high-impact movements.
HIIT workouts or high-intensity interval training workouts are meant to be short, quick, and able to deliver a high-calorie burn in a short amount of time via an increase in your heart rate. This type of workout typically features working sets that are longer in duration than resting sets, leaving your heart rate elevated. You rest just enough between sets to catch your breath, but not allow your heart rate to come back all the way down to your baseline.
High-intensity interval training workouts should be short and efficient as we run the risk of exhaustion, injury, or overtraining when performing this type of workout for long periods of time.
This particular non-jumping full-body HIIT workout will take you between 15-20 minutes and will leave you feeling amazing.
Equipment Required
To successfully complete this workout, all you will need is a pair of light dumbbells. I recommend weights ranging from 2 lbs to 10 lbs, depending on your fitness level.
Can This Workout Be Done Without Equipment?
Yes, this workout can be done with bodyweight only, making it a versatile workout that can be done from anywhere.
How Long Will This Workout Take?
You can expect that this workout will take you anywhere from 15-20 from start to finish but will depend on how quickly you move from one exercise to the next.
Full Body No Jumping HIIT Workout
Ready to get your heart rate up without a single jump? Let’s do this! Here’s an overview of the exercises we’ll be doing in this workout.
Squat to Dumbbell Press
How to Perform:
- Hold a dumbbell in each hand at shoulder height with your palms facing inward.
- Stand with your feet slightly wider than shoulder-width apart, toes pointing forward.
- Engage your core and slowly bend your knees to lower into a squat, keeping your chest lifted and back straight.
- Lower until your thighs are parallel to the floor (or as low as your mobility allows).
- Push through your heels to stand back up, and as you do, press the dumbbells overhead until your arms are fully extended.
- Lower the dumbbells back to shoulder height as you return to the squat position.
Form Tips:
- Keep your knees aligned with your toes throughout the squat.
- Avoid overarching your lower back during the press—engage your core for stability.
- Maintain a neutral spine and avoid leaning forward.
- Ensure smooth, controlled movement rather than rushing through the reps.
Sumo Deadlift High Pull
How to Perform:
- Stand with your feet wider than shoulder-width apart, toes slightly turned out, and hold a dumbbell or kettlebell with both hands in front of you, arms fully extended.
- Engage your core and hinge at your hips to lower the weight toward the floor, keeping your back flat and chest lifted.
- Drive through your heels to stand up explosively, extending your hips and legs while pulling the weight upward toward your chin.
- Keep your elbows high and pointed outward as you lift the weight.
- Lower the weight back to the starting position in a controlled manner.
Form Tips:
- Keep your back neutral and avoid rounding your shoulders or spine.
- Use your hips and legs to generate power, not just your arms.
- Ensure your knees track over your toes during the movement.
- Keep the weight close to your body throughout the exercise.
Plank to Pike
How to Perform:
- Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
- Engage your core and lift your hips toward the ceiling, moving into a pike position (similar to a downward dog).
- Keep your arms straight and your head between your arms as you push your heels toward the floor (you don’t need to touch the floor, just aim for a stretch).
- Slowly lower your hips back down to the high plank position, ensuring your core stays engaged and your back remains flat.
- Repeat, alternating between the pike and plank positions.
Form Tips:
- Keep your core engaged to prevent sagging in the plank position.
- Avoid rounding your shoulders—maintain strong, active arms.
- Move with control, avoiding jerky motions.
- Keep your head in line with your spine throughout the movement.
Alternating Lateral Lunge with Knee Raise
How to Perform:
- Stand tall with your feet together, holding a dumbbell at chest level or with hands on your hips.
- Step your right foot out to the side, keeping your left leg straight as you bend your right knee and push your hips back into a lateral lunge.
- Push through your right heel to return to the starting position, bringing your right knee up toward your chest in a controlled motion.
- Pause briefly, then step your left foot out to the side to perform a lateral lunge on the opposite side.
- Continue alternating sides.
Form Tips:
- Keep your chest lifted and back straight throughout the movement.
- Ensure your bent knee stays aligned with your toes and doesn’t collapse inward.
- Engage your core to maintain balance during the knee raise.
- Move with control, avoiding any bouncing or rushing through the exercise.
Tricep Dips
How to Perform:
- Sit on the edge of a sturdy chair, bench, or step, with your hands gripping the edge next to your hips, fingers pointing forward.
- Slide your hips off the edge, support yourself with your hands, and extend your legs straight or keep your knees bent for a modified version.
- Lower your body by bending your elbows, keeping them close to your sides, until your arms form about a 90-degree angle.
- Push through your palms to straighten your arms, returning to the starting position.
- Repeat while keeping your hips close to the edge of the chair or bench.
Form Tips:
- Keep your shoulders down and away from your ears to avoid strain.
- Avoid flaring your elbows outward; keep them pointed straight back.
- Engage your core to stabilize your body throughout the movement.
- Ensure the movement comes from your arms, not from your hips or legs.
Russian Twists
How to Perform:
- Sit on the floor with your knees bent and feet flat on the ground, holding a dumbbell with both hands.
- Lean back slightly to engage your core, creating a V-shape between your torso and thighs.
- Lift your feet off the ground for an added challenge, or keep them planted for more stability.
- Rotate your torso to the right, bringing the weight toward the floor beside your hip.
- Return to the center, then twist to the left, bringing the weight to the opposite side.
- Continue alternating sides in a controlled manner.
Form Tips:
- Keep your movements slow and controlled to engage your obliques effectively.
- Avoid rounding your back—maintain a straight spine throughout the exercise.
- Focus on twisting your torso rather than just moving your arms side to side.
- Engage your core to stabilize your body and protect your lower back.
Putting the Full Body Workout Together
Now that you know the exercises, let’s put them together to create a HIIT workout that requires zero jumping!
For this workout, I’m giving you two options: ~15-20 minutes or ~20-25 minutes. Here’s how this will work:
You will work for 40 seconds of each exercise followed by 20 seconds of rest. Each round will = 6 minutes (6 exercises). Each round will include performing each exercise for 40 seconds, resting for 20 seconds, and then moving to the next exercise until you get to the bottom, at which point you will go back to the top and do exercise 1 again. You will do this 3-4x, depending on how long you would like the workout to last.
- For a 15-20 minute workout: Do 3 rounds
- For a 20-25 minute workout: Do 4 rounds
Enjoy!!
Other workouts you'll love:
Back and Biceps 30 minute workout
Core + Upperbody Focus (30 minutes)
Lower body focus with dumbbells
Taking the Next Step
If you enjoyed this workout, consider joining the FHM+ App where you’ll have access to a complete training program every month with daily workouts. Inside the app, you’ll enjoy a fluid workout flow, a simple-to-use interface, detailed form cues and videos, and advanced workout tracking so you can ensure you’re getting stronger over time.
