No Jumping HIIT workout and Mp3: get summer lean (low impact)

A no Jumping HIIT workout is important if you are living in an apartment and you don’t want to make mortal enemies of all your neighbors.


No Jumping HIIT workout

They are also very useful for those looking for low-impact exercises for a HIIT workout that will give them the same results as other high-intensity interval training workouts. (Most HIIT Bodyweight workout exercises are pretty dynamic)

More importantly, let’s take a look at the workout.

No Jumping HIIT Workout

  • The HIIT workout with no jumping has 8 exercises
  • You will do each exercise for 45 seconds 
  • You will rest for 15 seconds after each exercise.

So here is how the HIIT workout is done. Each interval training set is 45 seconds long. You will start with the first exercise and do as many reps as you can in the time limit allowed. When it finishes, rest for 15 seconds and then go into the next exercise and do as many reps as you can for 45 seconds. Proceed through all the exercises, doing as many reps as you can until the end. If your fitness is still improving, then you can leave it at one set, but if you would like to challenge yourself, then do all the exercises again for a second time.

  • There are brief rests in the workout, so there isn’t a lot of time to recover but, you’ll notice that the workout alternates from an upper body exercise to a lower body exercise. So an example of this is going from an inchworm into a lunge. So, what this means is that even though you won’t give your heart rate a real chance to recover, you are going to be giving your muscles about 75 seconds’ rest between each set. (Some exercises use the whole body)
  • The challenge is to boost your metabolism without no jumping. So how will we do that? The answer lies in putting the muscles in a challenging holding position and not giving them a break until the end of the set. As you can see with the exercise selection, there isn’t a lot of movement, but the positions themselves will challenge you and get your heart rate pumping faster. (as well as get those muscles to burn!)
No Jumping HIIT WorkoutIntervalRest
Inchworm45 Sec15 Sec
Pulse Lunch – L 45 Sec 15 Sec
Pulse Lunge – R 45 Sec 15 Sec
Bear Crawl to Push Up 45 Sec 15 Sec
Lateral Squat 45 Sec 15 Sec
Spiderman Push Up 45 Sec 15 Sec
Pulse Squat 45 Sec 15 Sec
Spiderman Plank 45 Sec 15 Sec

Workout MP3

No Jumping HIIT Workout Exercises


  • Start from a standing position. 
  • Reach your hands down towards the ground, place them flat just in front of your legs. 
  • Walk your hands forward, keeping your legs straight, all the way until you enter a pushup like position 
  • Walk your hands further forward until you reach your limit, balancing on your hands in front of you and your toes.
  • Then walk them back to in front of your legs and return to a standing position.
  • Repeat this for the entire set.

stationary pulse lunge

  • Stand shoulder width apart, brace your core and pull your shoulders back
  • Step forward with your left leg and lower your body until your front thigh is parallel to the floor
  • Make sure you keep your shoulders up and back
  • Push yourself back without taking either foot off the ground.
  • You will now be in a standing position with your left foot forward.
  • Drop back into a lunge position and repeat for the entire HIIT set
  • Swop legs for your next set and put your right foot forward.

Bear crawl to push up

  • Get into a kneeling position with your hands below your shoulders
  • Make sure your core is braced and raise your knees off the ground.
  • Walk your legs backwards until you are in a pushup position
  • Do a single push up
  • And walk your feet back into a kneeling position (don’t put your knees on the ground)
  • Repeat

Lateral Squat

  • Step out into a wide lateral lunge position.
  • Keep your core engaged and your back straight. Your arms directly in front of you for balance.
  • Hinge down on your left leg as you straighten your right leg. Sit down as far as you can go.
  • Push through your left heel and straighten your leg, while shifting your hips onto the right side.
  • Sink into a squat on your right.
  • Push through your heel and repeat.

Spider man push up

  •  As you do a standard push up, bend your right knee
  • Bring your right knee up to your elbow
  • Return to a starting position
  • Repeat with your other leg

Pulse Squat

  • Get into a deep squat position.
  • Then, keeping your core engaged, raise half way to standing.
  • Sink back down into a deep squat position.
  • Repeat.

(At no time will you give your legs relief by standing up.)

Spiderman Plank

  • Start in a plank position.
  • Make sure your core is engaged and make sure your back is straight. Concentrate on keeping your hips level.
  • Bend your right knee and bring the knee as close as you can towards your right elbow.
  • Return to the starting position and then repeat with your left leg. Do as many of these, alternating between right and left leg for the whole set.


So that is the HIIT workout with no jumping. No need for equipment, so it can be done as a home workout or in the gym.

Now it’s over to you to try it out for yourself. Use the mp3 above to get the HIIT training timings.

Let me know in the comments below whether or not it worked for you.

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