5 no-jump exercises to get your heart pumping

Whether you’re at the start of your fitness journey or simply looking for gentler movements, the best no-jump exercises will get your heart rate soaring. These types of movements can be more comfortable on your joints, and also make working out at home easier if you live in a flat.

We’ve rounded up our five favourite exercises that involve zero jumping, but will get you as fit as a fiddle in no time.

5 no-jump exercises to get your heart pumping

Using your own bodyweight provides enough resistance here with these movements. But you can add a pair of dumbbells or a weighted jacket to challenge yourself as you progress.

Remember the importance of form here, too. We’ve shared some helpful pointers to help you get these movements right every time. And if you feel any pain, make sure to come out of the exercise.


A PT-favourite, squats work your glutes and lower-body to help build a perkier posterior.

Starting with your feet hip-width apart, look forwards and engage your core as you squat down.

Send your hips back and down, and take the squat deep enough so that your hip joint is parallel or lower than your knees. Ensure your knees don’t go past your toes as you squat down.

Half burpees

You don’t always need to do chest to floor burpees to get your heart rate up. A half burpee can be just as effective in working your whole body without a jump in sight. From an upright position, squat down and then place your hands onto the floor.

As you place your hands onto the floor, move each leg out behind you so you’re in a plank position. Return to the squat position and stand upright, clapping your arms overhead.


The faithful lunge is a great way to tone up the lower body and help create a super strong core.

Not only that, but the movement can also improve your balance and mobility. You can either do forward or backward lunges here.

Standing with your feet together, lunge forwards or backwards with one foot to create a 90-degree angle before returning upright. Repeat on the other side.

Make sure your knee doesn’t track over your toes when performing this movement.

Mountain climbers

Mountain climbers are a great way to challenge your upper body and core strength while elevating your heart rate without any jumping.

Get into a plank position with your arms straight and shoulder width apart, with your core engaged.

Now drive your knees up towards your chest quickly. Make sure you keep your back straight and don’t arch it for the perfect form.


Press-ups (also known as push-ups) challenge your whole body and can be adapted to suit your fitness level. They’re one of the best no-jump exercises for building body strength.

If you don’t feel confident with this movement, you can do an incline push up on a countertop or do it with your knees resting on the floor.

You should have a straight core, just like a plank, and lower your arms to 90 degrees. Try not to let your back dip here.

Start with just one, and then gradually build up your reps as you get stronger.

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