You don’t have to run, sprint, hop and jump if you want to get a great workout. There are tons of great exercises you can do that don’t involve jumping at all, such as some of the exercises listed below.
Try these moves, going as quickly as possible and getting the most extensive range of motion you can for the most significant calorie burn.
1 minute – Step touch- Step side to side, swinging the arms to warm up
1 minute – Med Ball Knee Lifts – Hold a med ball overhead and alternate knee lifts, bringing the ball down to touch the knee
1 minute – Squat and Sweep with Med Ball – Squat and touch the med ball to the floor, stand up and sweep the weight overhead
1 minute – Squat Kicks – Squat and, as you press up, kick out with the right leg. Alternate kicking with each leg.
1 minute – Squat and Sweep with Med Ball – Squat and touch the med ball to the floor, stand up and sweep the weight overhead
1 minute – Squat Kicks – Squat and, as you press up, kick out with the right leg. Alternate kicking with each leg.
1 minute – Side-to-Side Lunges with Punches – Pivot to the right, stepping the left foot straight back into a lunge while punching out with right hand. Switch sides and repeat.
1 minute – Low-Impact Jumping Jacks – Step the right foot out to the side and swing the right arm up and overhead. Switch to the left and repeat.
1 minute – Straight Leg Kicks – Lift the right leg straight up and circle the right arm around and down towards the toe. Repeat on the other side, alternating.
1 minute – Puddle Jumpers – Push off the right foot as you step out with the left foot as wide as you can, arms wide. Step left foot in and then repeat to the other side.
1 minute – Side Knee, Side Kick -Bring the left knee up to the side while bringing the elbow down towards the knee. Take the left foot down and shift the weight into the left leg while kicking out to the side. 30 seconds on the right and then left.
1 minute – Bear Crawls – Squat to the floor and walk the hands out into a plank. Do a pushup (optional), walk the hands back, and stand up.
1 minute – Walk to cool down
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