Can You Get a Good Cardio Workout Without Jumping?
Do you avoid jumping because of your knees, feet or hips? Perhaps it’s your pelvic floor, your balance, or simply the thought of disturbing the neighbours downstairs. Whatever your reason, you can still get a proper cardio workout.
I’ve taught thousands of face-to-face fitness classes over the past 20 years, and I’ve heard these concerns again and again. You want to get your heart pumping and feel like you’ve worked hard. You just don’t want to jump to do it. You don’t have to.
What does “no jumping” actually mean?
In my standing workouts, “no jumping” means one foot stays on the floor at all times. We might march quickly, step side to side or move with real energy, but there’s no hopping, jogging or skipping hidden in the middle. Cycling and rowing are also low-impact ways to exercise, but for my standing workouts, the one-foot-on-the-floor rule makes it easy to know what to expect.
Can low-impact cardio still get your heart rate up?
Absolutely. Impact describes how your feet meet the floor; it doesn’t tell you how hard your heart and lungs are working. Move a little faster, use your arms, take bigger steps or shorten the rests, and a no-jumping workout can feel surprisingly challenging.
A useful check is whether you can still talk while you exercise. If you can talk but wouldn’t want to sing, you’re working at a moderate intensity. If speaking more than a few words feels difficult, you’re working harder. You can always slow down or take a break when you need one.
How do you make a workout challenging without jumping?
We change the movement, rather than losing the effort. Jumping jacks become brisk side steps with strong arm movements. A jog becomes a fast march. Instead of hopping between positions, you step with purpose and keep moving.
I’ve seen first-hand in classes that jumping can be uncomfortable for women dealing with pelvic floor symptoms. Keeping the legs closer together may feel better than jumping jacks for some people, but you don’t need to jump at all to work hard. If movement causes leaking, heaviness or pain, ease back and speak with a pelvic health professional.
Ready to try no-jumping cardio?
Short on time? Join me for 15 intervals of 45 seconds of movement and 15 seconds of rest. It’s all standing, with no jumping.
Ready for a longer session? We’ll work through 50 different moves in 50 minutes. It’s all standing and you don’t need any equipment. Take a breather whenever you need one.
Fancy something different? This all-standing workout uses a Tabata format, with a different move each time.
Want more no-jumping workouts?
You can explore my No Jumping playlist for more workouts without jumping, including some strength sessions:
Or browse my Cardio playlist to find a workout that suits your day:
Start where you are, move at your pace, and remember: you don’t have to jump to get your heart pumping.
A note on exercising safely: These workouts are for general fitness and may not suit everyone. Work at a level that feels right for you and stop if you feel pain, dizziness or unwell. If you have an injury, a joint replacement, pelvic floor symptoms or another health concern, seek advice from an appropriate healthcare professional before starting.
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