No-Jumping HIIT Workout
In New York City apartments, a challenge to your at-home workout routine is striking the balance between being a good neighbor and getting an effective sweat session in. If you find yourself quietly asking for forgiveness after every squat jump, we have an alternative workout that is just as efficient and doesn't require apologies. Asphalt Green personal trainer Alex Myshevskiy shares a no-jumping, high-intensity workout that will get your heart pumping, is easy on your joints, and will keep you in good faith with your neighbors.
Here is how it works. There are five exercises total. Start with one repetition of each exercise to complete one set. Add one repetition to each exercise for every subsequent set until you have completed 10 repetitions of each movement. Finish the workout as quickly as you can while keeping good form top of mind.
Muscles targeted: quads, hamstrings, glutes, lats
- Start with your feet shoulder-width apart. Place your hands behind your neck with your elbows out to the side.
- Squat, bending your knees and placing the weight in your heels. Your knees should never go past your feet.
- Stand, returning to starting position.
Easier modification: Place your hands in front of you.
See the move
Walkout to Pushup
Muscles targeted: core, chest, shoulders, triceps
- Bend your hips, placing your palms on the floor.
- Walk your hands out to pushup position. Try to avoid too much rotation in the hips to work your core.
- Do a pushup.
- Walk your hands back to your feet, return to standing, and lift your arms in the air.
Easier modification: Do the walkout without a pushup.
See the move
Reverse Lunge to Knee Drive
Muscles targeted: glutes, hamstrings, quads, core
- Start with your feet shoulder-width apart. Take a large step backward with your left foot.
- Bend at your hips so your right knee forms a 90-degree angle. Your left heel should be lifted off of the floor.
- Drive your left knee up so you are in standing position.
- Place your foot down to return to starting position. Repeat on the right side to complete one repetition.
Easier modification: Do the exercise without the knee drive.
See the move
Bear Crawl Position Shoulder Taps
Muscles targeted: shoulders, core, glutes, quads
- Start in tabletop position with your wrists under your shoulders and knees under your hips.
- Lift your knees 1 to 2 inches off of the floor.
- Keeping your hips steady, tap your right hand to left shoulder. Return to start, keeping your knees lifted. Then, tap your left hand to your right shoulder. That is one rep.
Easier option: Do the exercise in a high plank position.
See the move
Muscles targeted: abdominals
- Lie on back with your feet straight in front of you and arms lifted overhead.
- In one movement, lift your legs and shoulders off of the ground, reaching your hands for your toes.
- Lower your body to starting position.
Easier modification: Bend your knees to complete the exercise.
See the move
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Try this cardio workout with no jumping or high-impact moves
Cardio can be hell on earth.
We know we need to build up stamina, we know that cardio is good for heart health, we know that getting sweaty is the best way to build fitness levels – but that doesn’t make burpees feel any less horrific.
The good news is that it is possible to get an effective cardio workout without jumping jacks, burpees, high knees, or anything high-impact.
This will be music to your ears if jumping is your nemesis.
According to fitness expert and CEO of AND/life fitness app, Andrea Marcellus, there are several ways to increase intensity and up your heart rate without performing high-impact movements.
In fact, performing low-impact moves at a quicker pace not only strengthens muscles while simultaneously getting your heart-rate up, it can also help to avoid injury and stave off osteoporosis. Which is a definite bonus.
For a low-impact, highly effective burst of cardio, Andrea suggests doing any standing movements with your arms raised.
‘This brings more muscle groups into the work, increasing the demand for oxygen, she explains, ‘which forces your lungs to take in more air and your heart to pump it out to your muscles faster.
‘Strategically use isometrics (holding positions) with large muscle groups (i.e. holding a squat or a lunge) or total body exercises (like holding a plank, or a down dog) in between concentric/eccentric workout moves (everything that involves movement).’
Andrea has outlined a simple low-impact cardio workout that you can try at home or in the gym, which will give you your fitness fix without the need to jump around like an idiot:
Prisoner squat to mermaid
With your hands behind your head, elbows wide, squat down and bend your knees while drawing your hips back and keeping your chest as lifted as possible.
As you stand back up, extend your arms overhead and bend to the side, pull your spine long and keep your abs deep.
Do 10 reps, alternating sides
Chest opener back lunge with rotation
10 reps each leg
With your hands behind your head and elbows wide, step back into lunge.
Turn your body toward the front leg while extending your arms.
Return to standing and repeat 10 times each leg.
Twisting knee plank to down dog
In a plank position, twist one knee in and across your chest while keeping your abs deep and your shoulders open.
Return to the plank and then push back to down dog, drawing the hips to the ceiling, the heels down and pressing your chest toward your thighs.
Drop back into plank while drawing in the other leg.
Do 10 sets.
Kneeling star leg swings
20 reps each leg
With one knee on the floor and one hand on the flow, extend the opposite arm to the ceiling and lift your leg to hip height.
Slowly move your lifted leg forward and back 20 times, without letting the foot drop below the level of your hip.
Leg lift down dog to plank
10 reps each leg
From a plank position with shoulders and back wide and abs deep, press back into the down dog while extending one leg behind you, keeping your hips square to the floor.
Return to plank and repeat with the other leg. Do 10 sets.
As many as you can
Using a timer, try for 15 reps in 45 seconds.
Keep your neck relaxed and abs deep as you bend your elbows to drop the chest to the floor and then ‘press the floor away’ to straighten your arms again.
Tip: aim to make a W-shape with your arms instead of a T-shape straight out from the shoulders, to work your chest and triceps properly and avoid straining your neck and upper traps.
Do you have fitness tips to share? We want to hear from you.
Get in touch: [email protected]
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Try this no-jumping HIIT cardio routine to tone up your body
One of the first lessons we’re taught when it comes to cardio is that jumps are mandatory. But, effective techniques and routines, like Tabata or movement training, have shown that it’s all about the movement! Even low impact exercises can help you lose weight. Hence, we’ve designed a routine of 10 no-jumping exercises that you can do to lose weight.
Here are your 10 moves, minus any jumps, to tone up
Start your stopwatch, ladies! You have to perform one exercise for 20 seconds, take a 10-second break, and then move to the next one:
1. Alternate lunges
These need to be done just like the normal lunges. The only thing you need to remember is that when you switch your leg, you need to be extremely slow. Go as deep into the lunge as you can and maintain your posture. Keep your hands on your waist to maintain balance.
2. Squat hold lateral walk
Keep your knees shoulder-width apart. Now, get into a squat hold and move laterally to the left side. Take two lateral steps towards the left and then two towards the right.
3. No jumping burpees
Raise your hands up, get into a squat, crawl towards the front, perform the cobra pose, crawl back, get into a squat, stand up, and bring your hands up again. That’s how you do a no jump burpee!
4. Mountain climber
Do these mountain climbers the usual way but keep the movement low on speed. Keep your core flexed while doing it.
Classic squats are the perfect way of toning up without jumping. If you’d like to introduce a variation, the sumo squat is a good choice.
6. Lateral lunges
Well, this one is excellent for your inner thighs. Keep in mind that when you go down, stay there for as long as possible.
7. Squat punches
Stand straight, get into a squat, rise up, perform two jabs (from each hand), and then, get into a squat again. Keep doing this for 20 seconds.
You can choose to do it alternatively or work the right leg for 10 seconds and switch to the left.
9. Squat pulse
Get into a squat in the beginning. Go as deep as possible and stay there. Now, start performing the pulses. Don’t get up! Just stay in the squat position and feel the pulse for 20 seconds.
10. Bridge pulse
Now, this is the last one in the circuit! Get into the bridge pose. Now, do pulses but only using your glutes. Keep in mind that the rest of your body should stay still for 20 seconds.
Now, take a break for 30 seconds! Beginners can do 2 rounds of this circuit. Intermediate students can opt for 3 such rounds, and those of you who have touched the advanced level can do 5 rounds.
Here’s why jumping too much isn’t good for you
If your launching and landing are wrong then even the simplest of all jumping exercises can negatively impact your joints. If you’ve experienced pain in your knees and ankles after doing rigorous jumping exercises, like skipping, you already know what we’re talking about.
What’s more, if your landing is wrong, then you might twist your ankle and sprain your leg muscles. In the worst-case scenario, a ligament tear can occur.
So, skip the jumping part and do this circuit for a toned body!
Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.
Gym and studio closures and social distancing over the last few weeks mean many exercisers are taking their workout to their living room. But cardio exercises at home can be loud: Many require some form of jumping, which—while definitely effective at making you sweat—can also sound like an angry, giant-size toddler stomping around to your neighbors in the apartment below.
Stress levels are already high due to the new coronavirus, and you don’t want to make it any worse by adding tense neighbor relations to the mix. But you don’t have to miss out on an at-home cardio workout, either: You just need a workout that’s low-impact and cuts out the jumping but allows you to work at a high intensity.
The best way to do that is to incorporate lots of full-body, compound movements, Noam Tamir, CSCS, founder and CEO of TS Fitness in NYC, tells SELF.
“When you jump, you are using a lot more force—it's multiple times your bodyweight that you are handling, so your heart rate is going to go up, and it's going to be a lot more on your muscles and your joints,” he says. “However, doing moves that are multijoint, where hips, knees, shoulders, and everything is involved, are going to be more beneficial to get your heart rate up when you can't do impact.” That means focus on big moves like squats or push-ups, rather than single-joint exercises like triceps extensions or bicep curls.
In order to best mimic the sweaty, I’m-really-breathing-hard-now response that you’d get with traditional, high-impact home cardio workouts, keep the rest short and reps high for these kinds of moves, he says. In the workout he created below, you’ll do that with a Tabata circuit (20 seconds of intense work followed by 10 seconds of rest), a regular circuit, where you’ll move from exercise to exercise without rest, an EMOM circuit (every minute on the minute), and an AMRAP circuit, where you complete as many rounds as possible during a given amount of time. (Of course, safety matters most, so if you feel too out of breath or like your form is degrading, give yourself additional time to rest.)
By combining these two factors—compound movements and intense work—you can get an at-home cardio workout that won’t drive your neighbors up the wall. As a happy bonus too, the low-impact nature of the workout is also great for those with joint issues who need to avoid high-impact moves, as well as for beginners who may not be able to execute jumping-based moves safely and effectively.
Want to get started? Try these cardio exercises at home to get sweating, fast.
What you’ll need: No equipment is required for this workout, though you may want an exercise mat for comfort during some of these moves.
- Marching Glute Bridge
- Plank With T-Spine Rotation
- Reverse Alternating Lunges
- Bodyweight Squats
- Lateral Lunge
- Downward Dog Mountain Climber
Circuit 2 (EMOM)
- Mountain Climbers
- Bicycle Crunches
Circuit 3 (AMRAP)
- Lateral Plank Walk
- Forward Lunge
- For the warm-up, do each move for 30 seconds, except for the plank with T-spine rotation, which you’ll do for 20 seconds on each side.
- For the Tabata, for each move do 20 seconds of work and then rest for 10 seconds. Do four rounds.
- For Circuit 1, complete the unilateral moves (lunge and mountain climber) for 25 seconds per side, and the Superman for 30 seconds. Do one–three rounds.
- For Circuit 2, set a timer for one minute, and complete 20 reps of each exercise on each side. Rest for the remainder of the minute. Do three rounds.
- For Circuit 3, set a timer for four minutes. Complete 10 reps of each exercise (five on each side for the first two). Do as many rounds as you can within that time.
Demoing the moves below areZach Job(GIF 1), a New York–based artist and producer who is also an up-and-coming drag queen known asGlow Job;Nikki Pebbles(GIFs 2, 4, and 5), a New York City–based fitness instructor for over nine years and an AFAA- and NCCPT-certified personal trainer and group fitness trainer who regularly teaches cycling and dance cardio;Amanda Wheeler(GIFs 3, 6, and 8), a certified strength and conditioning specialist and cofounder ofFormation Strength, an online women’s training group that serves the LGBTQ community and its allies;Teresa Hui(GIFs 7 and 14), a native New Yorker who has run more than 150 road races, including 16 full marathons;Cookie Janee,(GIFs 9, 11, and 12) a background investigator and security forces specialist in the Air Force Reserve; andRachel Denis(GIFs 10 and 13), a powerlifter who competes with USA Powerlifting and holds multiple New York State powerlifting records.
Jumping cardio no
Fact: High intensity does not necessarily mean high impact. There are lots of ways to get a challenging, heart-pumping, full-body cardio workout without pummeling your joints, ligaments, and tendons. And we’ve got a prime example right here: A 20-minute total-body cardio routine with absolutely no jumping.
When it comes to creating a low-impact cardio workout, there are several solid ways to make things feel intense—and thus make yourself a little breathless—without any jumping or running. Of course, you can add weight (like dumbbells or kettlebells) to exercises to increase the demand on your muscles. But there are ways to elevate the cardio aspect even without any equipment.
For one, you can amp up the tempo at which you perform reps, as long as your form stays solid. That’s “pretty much the most effective way to get your heart rate going,” certified personal trainer Alicia Jamison, CPT, trainer at Bodyspace Fitness in New York City, tells SELF.
Another option: Build a workout with compound movements, which are exercises that involve multiple joints and stimulate large muscle groups. As Jamison explains it, “the more muscle groups you can get involved in the exercise, the higher the intensity, and the more you'll start to feel a little breathless.” Examples of compound movements include push-ups, lunges, deadlifts, and squats.
In sum, jumping is not your only option for getting in good cardio, says Jamison.
Exhibit A: this low-impact, full-body cardio workout, created by Jamison, that combines a fast tempo with compound movements for a seriously sweaty routine. Because the workout follows a high-intensity interval training (HIIT) format, which encourages all-out performance, your heart rate will likely climb quickly and stay elevated throughout the workout, making this a great choice for maintaining and improving your cardiovascular endurance.
You’ll also get doses of strength training, muscular endurance, and hypertrophy (muscle building) in the routine, says Jamison. In the process, you won’t pound your joints, ligaments, or tendons, which could be appealing if you have a history of pain or injury, or if you’ve been doing a lot of high-impact exercise lately and just need to take a break from explosive movements to help your body recover.
Whatever your reason for picking this routine, just be sure to check with your doctor first if you have a medical condition or history of pain and injury, especially in your hips, knees, or ankles; they can advise whether a workout like this is a good idea.
If you are okayed for this workout, make sure you do a warm-up first so you don’t start with cold muscles. Five minutes of dynamic stretching and glute activation work can do the trick, says Jamison.
Feeling ready to sweat? Keep scrolling for everything you need to know for this full-body cardio workout.
What you need: An exercise mat for comfort and a sturdy box, bench, or step.
- Mountain Climber
- Forward to Reverse Lunge
- Lateral Shuffle
- Elevated Push-Up
- Bear Crawl
- Perform each exercise at max effort for 40 seconds, then rest 20 seconds before starting the next exercise. Complete four sets total. Try not to rest between rounds, though definitely take a break if you feel you need to—especially if your form starts to falter.
Demoing the moves below areRachel Denis(GIF 1), a powerlifter who competes with USA Powerlifting and holds multiple New York State powerlifting records;Teresa Hui(GIF 2), a native New Yorker who has run more than 150 road races, including 16 full marathons;Tiana Jones(GIF 3), a dance and fitness instructor based in New York City;Amanda Wheeler(GIF 4), a certified strength and conditioning specialist and cofounder of Formation Strength; andShauna Harrison(GIF 5), a San Francisco Bay Area–based trainer, yogi, public health academic, advocate, andcolumnistfor SELF.
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