Understand HIIT without jumping
If you love the idea of fast, efficient cardio but your joints do not, a HIIT workout without jumping can give you the same sweat and heart‑pumping benefits with far less impact. High intensity interval training (HIIT) is about how hard you work and how you structure your intervals, not about how high you can jump.
Low impact HIIT workouts, sometimes called high intensity low impact training (HILIT), follow the same basic pattern as traditional HIIT. You alternate short bursts of effort with brief rest periods. The difference is that you swap out moves like burpees, jump squats, and high knees for controlled, joint friendly exercises that still challenge your muscles and lungs.
According to trainers, HIIT can be done entirely without jumping and still effectively raise your heart rate and deliver the usual benefits. This makes it a smart option if you have knee pain, are recovering from an injury, or simply want a quiet home workout that does not bother your downstairs neighbors as of 2024.
Benefits of no jumping HIIT
You are not “watering down” your workout when you take jumps out of the picture. A hiit workout without jumping can still be intense and results focused, with a few key advantages.
Protect your joints
High impact landings from jumps can strain your knees, ankles, and hips. If you land with poor form or on a hard surface, you increase your risk of:
- Joint pain
- Ankle twists
- Muscle sprains
- In more serious cases, ligament tears
Replacing jumps with controlled, ground based moves reduces that impact. Trainers also note that low impact HIIT is especially useful for people with joint issues such as arthritis, since you avoid pounding on the ground while still working hard.
Still get serious cardio
Low impact does not mean low intensity. You can boost the challenge by:
- Moving faster within a safe range of motion
- Adding resistance bands or dumbbells
- Increasing your work intervals and shortening your rest
Experts explain that speeding up low impact movements, such as bodyweight squats done as quickly as you can with good form, helps mimic the muscle loading you get from jumping.
Rowing machines are another strong option. They are highlighted as a low impact, high intensity tool that engages your legs, core, and upper body while keeping your feet planted, which is helpful if you deal with joint discomfort.
Support sustainable progress
Because low impact HIIT stresses your joints less, you are more likely to:
- Recover well between workouts
- Stick with a routine week after week
- Avoid long downtime from preventable injuries
It is also more accessible if you are:
- Coming back from time off
- New to exercise
- Working with a higher body weight
- Exercising in a small apartment where noise is a concern
You can always add occasional, gentle jumps later, such as jump rope or low impact jumping jacks, if your joints tolerate them and your doctor agrees. Trainers point out that some impact, used sparingly, can help support bone mineral density, which is especially important for women at risk of osteoporosis.
Key principles for low impact HIIT at home
Before you press play on a timer, a few simple guidelines will help you get more from your hiit workout without jumping.
Choose the right interval structure
Research based workouts use several different interval formats. You can start with any of these and adjust as you get fitter:
- 20 seconds work, 10 seconds rest, repeat 2 to 5 rounds
- 40 seconds work, 20 seconds rest, repeat 3 sets of 5 moves for about 15 minutes
- 20 seconds per move in a circuit, with up to 45 seconds of rest between full rounds
Short, focused intervals make it easier to push hard while maintaining good form.
Prioritize form over speed
Because you are not leaving the ground, it is tempting to rush through each exercise. Instead:
- Start at a moderate pace to learn the movement
- Keep your core engaged so your lower back feels supported
- Stop a rep early if your form breaks down
Good mechanics are what keep a low impact workout joint friendly.
Use simple equipment or go bodyweight
You can do a full hiit workout without jumping using only your body weight, or make it more challenging with:
- Resistance bands attached to a stable surface
- A medicine ball for slams or core work
- A rowing machine if you have access to one
- Light dumbbells or kettlebells
Trainers note that resistance bands and tools like medicine balls are an effective way to increase intensity without adding impact, as long as you keep movements controlled.
Warm up gently before intervals
A good warm up prepares your muscles and joints for harder work, without any jumping. Aim for 3 to 5 minutes of easy, rhythmic movement such as:
- Marching in place
- Alternating knee lifts in a comfortable range
- Heel taps straight in front of you
- Side step touches with light arm swings
These moves gradually increase blood flow and rehearse the patterns you will use in your workout, which is especially important if your knees or ankles are sensitive.
Sample 10 minute standing HIIT (no equipment)
If you are short on time, this quick routine gives you a taste of low impact HIIT entirely from a standing position. It is inspired by a beginner friendly workout designed by certified personal trainer Lindsey Bomgren that uses no jumping, no repeats, and no equipment.
How to structure it
- Perform each move for 40 seconds
- Rest for 20 seconds before the next move
- Complete all 5 exercises
- Rest 1 minute and repeat the circuit once for about 10 minutes total
If you are a beginner, you can start with a single round.
The exercises
Wide step knee pull
- Step wide to the side and pull one knee up toward your chest while you drive your arms down.
- Focus on staying tall through your torso and engaging your core with each knee lift.
Standing hamstring curl and back fly
- Stand tall, curl one heel toward your glutes, and reach your arms out to the sides in a gentle fly motion.
- Alternate legs and squeeze your shoulder blades together as your arms open.
Crossbody jab and standing crunch
- From a light squat, punch across your body, then bring your elbow toward the opposite knee in a standing crunch.
- Rotating through your midsection turns this into a cardio and core combo.
Cross behind jack taps
- Step one foot behind the other in a gentle curtsy motion while tapping your toe out to the side.
- Add coordinated arm swings similar to a jumping jack, without leaving the floor.
Squat with controlled reach
- Perform a comfortable depth squat with feet shoulder width apart and arms reaching forward at chest height.
- Move smoothly, avoid locking your knees, and keep your weight in your heels.
If you need to reduce intensity, shorten your range of motion, move more slowly, or cut each interval to 20 or 30 seconds.
15 minute low impact HIIT circuit
Once you are comfortable, you can build up to a slightly longer hiit workout without jumping. The following circuit borrows from low impact HIIT formats used in gyms and at home.
How to structure it
- Choose 5 exercises
- Work for 40 seconds, rest for 20 seconds
- Move through all 5 exercises
- Rest 1 minute
- Repeat for a total of 3 sets (about 15 minutes)
Exercise options
Pick any five of these, mixing upper body, lower body, and core:
- Squat to overhead reach
Sit back into a squat, then stand and reach your arms overhead. You can add light weights if you like. - Lateral lunge
Step to the side and bend one knee while the other leg stays straight, then push back to center. Alternate sides. - Low impact burpee (no jump)
From standing, reach your hands to the floor, step back into a plank, hold briefly, step your feet back in, and stand up. There is no jump at the end. - Inchworm
Hinge at your hips to place your hands on the floor, walk them out into a plank, hold for a second, then walk them back to your feet and stand. - Plank toe taps
From a high plank, alternate tapping one foot out to the side, then back to center, keeping your hips steady. - Glute bridge
Lie on your back with knees bent and feet on the floor, then lift your hips, squeeze your glutes, and lower with control. - Russian twists
Sit on the floor, lean back slightly, and rotate your torso side to side. You can keep your heels on the ground or lift them for more challenge. - Boxing punches
Stand in a light squat and throw controlled punches straight ahead and across your body, engaging your core.
This mix hits your legs, core, and upper body while keeping every move grounded.
No jumping HIIT workout for bad knees
If your knees are a main concern, you can still enjoy HIIT by choosing movements that keep your joints in a comfortable range. Trainers recommend avoiding deep bending or twisting under load and focusing on hip and core strength to help support knee alignment.
Upper body and core focused intervals
To give your knees a break, structure a session around upper body and core work such as:
- Medicine ball slams
Lift the ball overhead and slam it to the ground in front of you, then pick it up with bent knees and a neutral spine. - Push ups (wall, counter, or floor)
Choose an incline that feels safe. You can support your knees or stick to a full plank if that does not aggravate symptoms. - Renegade rows
From a plank position on your hands or with hands on a sturdy surface, alternate rowing one weight up toward your ribs. - Russian twists
Rotate through your core while keeping your hips steady. Keep your feet down if your lower back is sensitive. - Modified pull ups or band rows
Use a sturdy bar or anchored resistance band to pull your chest toward your hands.
Work for 20 seconds per exercise, rest 10 to 20 seconds, and repeat 4 to 7 rounds depending on your fitness level.
Lower body without deep bending
On days when you do want to work your legs, prioritize small, controlled ranges such as:
- Glute bridges
Strengthen your hips and hamstrings with minimal knee movement. - Side lying leg raises
Lie on your side and lift your top leg up and down to target the outer hip. - Side plank dips
Support your body on your forearm and the side of your foot or knee, then gently lower and lift your hips. - Standing high knee raises
Lift each knee only as high as feels comfortable, using a wall or chair for balance if needed.
You can follow the same 20 seconds on, 10 to 20 seconds off pattern. Keep your focus on muscle activation, not depth of bend.
No jump apartment friendly pyramid workout
If you prefer a single, structured routine, trainers in New York City developed a no jumping HIIT workout that is ideal for apartments and shared spaces. It uses a simple pyramid format where you repeat the same 5 moves, adding one rep each round.
The five moves
- Prisoner squat
- Stand tall with feet shoulder width apart.
- Place your hands lightly behind your head or in front of you for an easier option.
- Sit your hips back and down, then stand.
- Walkout to push up
- From standing, hinge forward and walk your hands out to a plank.
- Perform a push up if you can, or skip it and just hold the plank briefly.
- Walk your hands back to your feet and stand up.
- Reverse lunge to knee drive
- Step one foot back into a reverse lunge, then as you stand, drive the knee of the back leg up toward your chest.
- For a simpler version, leave out the knee drive and just step back in.
- Bear crawl position shoulder taps
- Start on hands and knees, then lift your knees an inch off the floor into a bear position.
- Tap one shoulder with the opposite hand, then switch, keeping your hips stable.
- You can also do this from a high plank.
- V ups or bent knee crunches
- On your back, lift arms and legs to meet in the middle for a full V up.
- For a modification, keep your knees bent and perform a smaller crunch.
How to do the pyramid
- Round 1: Perform 1 rep of each exercise
- Round 2: Perform 2 reps of each exercise
- Continue adding one rep per round, up to 10 reps per exercise
You complete the entire pyramid as quickly as you can while keeping good form. This builds both strength and cardiovascular fitness, and since there is no jumping, it stays quiet and joint friendly.
Progress safely and adjust intensity
The beauty of a hiit workout without jumping is how adaptable it is. To keep progressing without sacrificing comfort:
- Change work and rest times
Move from 20 seconds work and 20 seconds rest to 30 and 15, then 40 and 20 as your endurance improves. - Increase rounds before adding weight
First add an extra round to your circuit. Once that feels comfortable, introduce light resistance. - Use modifications confidently
Every exercise can be adjusted. Range of motion, tempo, and body position are all levers you can pull to match your current level. - Listen to your joints, not just your lungs
Feeling winded is normal in HIIT. Sharp or lingering joint pain is not. If something hurts in a way that feels wrong, stop and swap the move.
Low impact HIIT routines have been shown to boost cardiovascular fitness, burn calories, and build muscular strength even if they burn slightly fewer calories than high impact versions in the same time. Over the long term, consistency matters more than squeezing out a few extra calories per session.
When to be cautious or get advice
You should check with a healthcare professional before starting HIIT, even without jumping, if you:
- Have a recent or chronic joint injury
- Are managing heart or lung conditions
- Experience frequent dizziness, chest tightness, or unexplained shortness of breath
- Are returning to exercise after surgery or pregnancy
With a green light from your provider and a focus on gentle progress, you can build a home routine that respects your joints and your schedule.
Start by picking one of the short circuits above and trying just two rounds. Notice how your body feels the next day. From there, you can adjust intervals, add new exercises, and shape a hiit workout without jumping that you actually look forward to doing.
About the Author
