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No Jumping Workout for Weight Loss and Joint Health
Roberta's Gym•Processed: Mar 03, 2026
15-minute workout video. Low Impact, Strength, Floor Exercise. targeting Full Body, Legs, Arms, Core. low intensity. helps with Weight Control / Fat Loss, Muscle Strength.
⏱️ Key Moments
Summary:The workout includes a warm-up, followed by a series of low-impact exercises targeting various muscle groups, and concludes with a cool down.
🏃 Guide
This workout is designed for individuals with knee pain or joint issues who want to lose weight without high-impact movements. It provides a safe and effective way to burn calories and strengthen muscles.
Benefits
Weight Control / Fat Loss
Muscle Strength
Step-by-Step Guide
1
Neck Arm Circles
Stand tall and rotate your arms in circles while gently moving your neck. You should feel a stretch in your shoulders and neck.
2
Side Bend
Stand with feet shoulder-width apart and bend sideways, reaching your arm overhead. Feel the stretch along your side.
3
Side Leg Raises
Stand and lift one leg to the side, keeping your body straight. Engage your core and feel the work in your hips.
4
Knee Push-Ups
From your knees, lower your body towards the ground and push back up. Focus on engaging your chest and arms.
5
Plank
Hold your body in a straight line from head to knees. Engage your core and feel the stability in your body.
6
Slow Burpees
Step back into a plank and return to standing without jumping. Feel the muscle engagement in your legs and core.
7
Swing Backs
Stand and swing your arms back while engaging your glutes. You should feel the activation in your back.
8
Tricep Dips
Using a stable surface, lower your body by bending your elbows and push back up. Feel the work in your triceps.
Safety Notes
Consult a physician before starting if you have severe knee pain or any cardiovascular issues.
Duration: 15m 45s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
ObesityOsteoarthritisChronic Back Pain / Disc Herniation
Therapeutic Goals
Weight Control / Fat LossMuscle Strength
⚠️ Caution
Consult your doctor if you have: Knee Pain, Hypertension
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body💪 Legs💪 Arms💪 Core
Category
Low ImpactStrengthFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#15 min#medium length#Low Impact#Strength#Floor Exercise#beginner#None#Full Body#Legs#Arms#Core#low