I’m a personal trainer in my mid-40s and I use this no-jumping workout to stay fit

I’m in my mid-40s and have realized that jumping workouts are a young person’s game.

I much prefer low-impact cardio sessions, which are kinder on the knees and less stressful for the pelvic floor muscles.

You can definitely get an effective and challenging aerobic workout without jumping—you just need to keep up the pace and reduce rest times.

Here’s an example of the kind of no-jumping HIIT workout I do regularly. I recommend it if you have sensitive joints but want a quick cardio fix!

How to do the workout

You don’t need any equipment for this workout. Just a bit of space and an exercise mat if you have one.

Aim for 10 repetitions of each move (per side, for unilateral exercises) with minimal rest between exercises. Do three rounds and rest for 30 seconds between each round.

The moves are:

• Squat alt toe taps
• Walking tap jacks
• Squat to heel raise
• Knee taps
• Squat to curtsy lunge

Exercise explainers

1. Squat alt toe taps

Sets: 3 Reps: 10

• Stand with feet hip-width apart.
• Lower into a squat. Stop when your thighs are parallel to the floor or lower.
• Push through the heels and squeeze the glutes to drive back up to standing.
• Kick your right leg up and reach for your toe with the left hand.
• Kick your left leg up and reach for your toe with your right hand. That’s one repetition.

2. Walking tap Jacks

Sets: 3 Reps: 10

• Stand with your feet together.
• Step your right leg to the side, then your left, so they are hip-width apart.
• Squat down and tap the floor with your right hand.
• Bring your feet together as you stand up.
• Step both feet out again.
• Squat down and tap the floor with your left hand. That’s one repetition.

3. Squat to heel raise

Sets: 3 Reps: 10

• Stand with feet hip-width apart.
• Lower into a squat. Stop when your thighs are parallel to the floor or lower.
• As you drive back up to standing, raise your heels to come up onto your toes and squeeze your glutes.
• Keep your core and glutes engaged to stay stable.

4. Knee taps

Sets: 3 Reps: 10 per leg

• Start with legs hip-width apart and shoulders back.
• Raise your right knee, bend your arms and twist your left elbow towards your knee.
• Repeat on the other side.

5. Squat to curtsy lunge

Sets: 3 Reps: 10 squats, 10 curtsy lunges per leg

• Stand with feet hip-width apart.
• Lower into a squat, until your thighs are parallel or lower to the floor.
• Push through your heels to stand back up
• Step your right foot behind your left leg, keeping your chest proud.
• Lower into a curtsy lunge, until your left thigh is parallel or lower to the floor.
• Straighten the left leg, pushing through the heel as you return to standing.
• Repeat on the opposite side. That’s one repetition.