Mobility & Recovery Low Impact FAT BURNING HIIT // No Jumping ! is a curated workout routine with 33 ordered actions and 33 timestamped video clips. Start with High Knee Overhead Reach and Butt Kick Hamstring Curl with Arm Swings. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 17 min 24 sec; rest is listed per action.
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Drive alternating knees up to waist height while reaching both arms overhead and pulling down to meet the knee.
Key points
Common mistakes
Rounding the spine forward rather than driving the knee up through the hip flexor.
Step side to side, kicking alternating heels toward the glutes while opening and closing the arms across the chest.
Key points
Common mistakes
Staying completely upright with stiff knees rather than maintaining a soft athletic bounce.
Perform bodyweight squats with feet hip-width apart, reaching arms forward for balance as hips sink down and back.
Key points
Common mistakes
Letting the knees collapse inward or lifting heels off the floor.
Step wide laterally, sitting hips back over the bent knee while keeping the opposite leg straight, alternating sides.
Key points
Common mistakes
Letting the knee travel excessively far past the toes on the lunging leg.
Lightly touch a wall for balance and swing the right leg forward and backward dynamically through full hip flexion and extension.
Key points
Common mistakes
Excessive forward and backward torso rocking during the swing.
Switch sides to swing the left leg forward and backward dynamically to warm up the left hamstring and hip flexor.
Key points
Common mistakes
Bending deeply through the standing knee or hunching the shoulders.
Extend arms out to the sides and perform small to large circular rotations forward, reversing direction halfway through.
Key points
Common mistakes
Shrugging the shoulders upward toward the ears.
Reach both arms overhead to lengthen the anterior chain, then hinge at the hips into a forward fold, sweeping arms back.
Key points
Common mistakes
Rounding aggressively through the lumbar spine during the fold.
From standing, walk hands forward into a plank, lower into a gentle cobra stretch, push back into downward dog, and walk hands back to stand.
Key points
Common mistakes
Rushing through the spinal extension or hyperextending the neck in cobra.
Holding dumbbells, step laterally into an alternating side lunge framing the knee, push back to center, and perform a standing bicep curl.
Key points
Common mistakes
Using torso momentum to swing dumbbells up instead of isolating the biceps.
Hinge at the hips into a Romanian deadlift with flat back, drive hips forward to stand, and raise dumbbells straight out to shoulder height.
Key points
Common mistakes
Rounding the spine during the deadlift or arching the back on the front raise.
Hinge down, crawl hands out into a plank, perform a push-up with chest touching or close to the floor, and walk hands back to stand tall.
Key points
Common mistakes
Sagging the lower back or flaring elbows outward at 90 degrees on the push-up.
Holding a dumbbell overhead, step the right leg back into a reverse lunge, then drive the right knee up to chest level while lowering the weight.
Key points
Common mistakes
Losing balance and collapsing the torso forward during the knee drive.
Holding a dumbbell horizontally, lower down into a full sit-up with weight overhead, curl up to seated, and rotate the dumbbell to tap the floor beside the hip.
Key points
Common mistakes
Flinting the feet off the floor or yanking the cervical spine.
Hold a wide sumo squat stance with toes flared out, perform a low pulse, stand tall, and pull dumbbells up to collarbone height in an upright row.
Key points
Common mistakes
Letting the torso pitch forward or raising elbows above wrist alignment awkwardly.
In a wide stance, hinge down to reach one dumbbell across toward the opposite foot, then stand and drive that dumbbell overhead into a single-arm press, alternating sides.
Key points
Common mistakes
Rounding the spine carelessly when reaching across to the opposite foot.
Hold a high plank position and alternately drive one knee forward under the torso toward the opposite wrist or elbow, tapping the foot or hovering.
Key points
Common mistakes
Piking the hips into the air or letting the lower back sag toward the floor.
Hold a dumbbell horizontally at chest level, step out into a squat, and press the weight straight out in front at the bottom before pulling it back and stepping in.
Key points
Common mistakes
Leaning the chest forward when pressing the dumbbell away from the body.
Hold a dumbbell with both hands, squat down to tap the weight near the floor, then step feet together while raising the dumbbell overhead in a straight-arm raise.
Key points
Common mistakes
Hyperextending the lower back at the top of the overhead raise.
Perform a full push-up, press up into a high plank, and immediately bend knees to sit hips back toward heels in a loaded beast posture before springing forward.
Key points
Common mistakes
Allowing hips to drop toward the floor or resting knees on the mat during the sit-back.
Hold dumbbells racked at shoulder level, descend into a deep squat, stand up, and deliver a front kick, alternating kicking legs on each rep.
Key points
Common mistakes
Rounding forward under the load of the dumbbells during the squat.
Hold a dumbbell overhead, step the left leg back into a reverse lunge, and drive the left knee up to chest level while lowering the weight, completing the unilateral pair.
Key points
Common mistakes
Collapsing chest forward or letting the front knee cave inward.
Reach the right hand down the center of the upper back and use the left hand to gently press the right elbow backward and down.
Key points
Common mistakes
Pushing the head forward or arching the lower back aggressively.
Switch arms to place the left hand down the spine, gently guiding the left elbow with the right hand for an overhead tricep stretch.
Key points
Common mistakes
Holding the breath or shrugging the shoulders up toward the ears.
Bring the right arm straight across the chest and use the left forearm to gently hug the arm inward toward the torso.
Key points
Common mistakes
Shrugging the right shoulder upward or twisting the torso.
Switch sides to pull the left arm across the chest with the right forearm, stretching the posterior deltoid and rotator cuff.
Key points
Common mistakes
Rotating the hips and shoulders toward the side being stretched.
Interlace fingers behind the back, roll shoulders open, hinge forward at the hips, and let clasped hands drape overhead.
Key points
Common mistakes
Forcing the shoulders forward or locking knees out rigidly.
Release hands from the clasp, grab opposite elbows with each hand, and let the upper torso and head hang completely loose toward the floor.
Key points
Common mistakes
Tensing the neck muscles to look forward instead of letting the head hang.
Stand tall, grasp the right ankle with the right hand behind the glutes, and tuck the pelvis forward into a quadriceps and hip flexor stretch.
Key points
Common mistakes
Arching the lower back rather than maintaining a neutral pelvis.
Switch sides to balance on the right foot, grasp the left ankle, and hold a gentle static stretch through the left thigh.
Key points
Common mistakes
Leaning forward at the waist or yanking the ankle too aggressively.
Lie prone on the mat with palms beneath shoulders and gently press the chest upward, extending the spine and stretching the abdominals.
Key points
Common mistakes
Crunching the lower back by over-straightening the arms aggressively.
Sit hips back over heels, separate knees wide, extend arms forward along the mat, and lower the forehead to rest on the floor.
Key points
Common mistakes
Keeping hips lifted too high off the heels.
In a quadruped position on hands and knees, alternate between arching the back and lifting the head (cow) and tucking the chin and rounding the spine (cat).
Key points
Common mistakes
Moving too rapidly without coordinating breath with spinal flexion and extension.
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