No-Jump HIIT
Beginner, low-impact intervals for home. No jumping—steady cardio steps, strength, and core.
Routines
Day 1 — No-Jump Circuit A
Beginner
Steady, low-impact intervals. March, step, and basic strength.
Marching On Spot
3 sets0 reps25s restJack Step
3 sets0 reps25s restSit Squat
3 sets0 reps30s restPush up (on knees)
3 sets0 reps30s restOne Arm Towel Row
3 sets0 reps30s restStanding Side Leg Raise
3 sets0 reps25s restFront Plank
3 sets0 reps30s restGlute Bridge Two Legs on Floor
3 sets0 reps30s rest
Day 2 — No-Jump Circuit B
Beginner
Low-impact steps, posterior chain, push, and core.
Ski Step
3 sets0 reps25s restBodyweight Good Morning
3 sets0 reps30s restLow Jacks
3 sets0 reps25s restWide Hand Push up
3 sets0 reps30s restGlute Bridge March
3 sets0 reps30s restStanding Calf Raise
3 sets0 reps25s restBird Dog
3 sets0 reps25s restLateral Side Plank (bent leg)
3 sets0 reps30s rest
Day 3 — No-Jump Circuit C
Beginner
Balanced steps, lunge variations, gentle boxing, and core holds.
Back And Forth Step
3 sets0 reps25s restBodyweight Rear Lunge
3 sets0 reps30s restJab. Boxing
3 sets0 reps20s restBodyweight Standing One Arm Row (with towel)
3 sets0 reps30s restDead Bug
3 sets0 reps25s restFront Plank
3 sets0 reps30s restStanding Single Leg Calf Raise with Support
3 sets0 reps25s restMarching On Spot
3 sets0 reps25s rest
