Fitness HIIT Training Workouts

This No-Jumping Cardio Sculpt Workout Will Have You Looking at Planks in a Whole New Light

Saanya Ali

November 9, 2021

The mid-day slump is real. If you're on the hunt for a cure to the 2 p.m. blues that won't take too long but will also reinvigorate your mind and get your blood pumping enough to battle the rest of your work load, try doing a quick workout set. Munsch Del Farra previously told Well+Good that "morning and midday workouts...increase your energy levels for the whole day, and increase your dopamine and serotonin, which can improve your mood and decrease anxiety." Sold yet? On the latest episode of Good Moves, The Ness founder and trainer, Colette Dong, takes us through a 10-minute, no-jumping cardio sculpt workout that is just the ticket for a lunch break energy boost.

Experts In This Article

Colette Dong, founder of The Ness in New York City

The best part about this cardio sequence is that it works to tone and sculpt your muscles without requiring any jumping or equipment other than a mat, so you can really do it from anywhere (without disturbing your officemates). According to Dong, the important thing to remember is that "cardio doesn't mean burning extra calories or weight loss. It means getting your heart rate up there and your blood flowing." The blood pumping, movement, and resulting increased heart rate is really what will help boost your focus and energy for the remainder of your day.

The key is incorporating moves that take you from high to low. Plank walkouts—which start at standing, require you to inch your way out in front of you into a plank position, then inch back to nearly touching your toes, before pushing back up into standing—are a prime example of this sort of low-impact exercise. "Anything high to low will really keep your heart rate up there," explains Dong.

Additionally, by using pulses and small movements rather than straining under heavy weights or panting as you run and jump, you're better able to focus on form, pay attention to activating your large and small muscle groups, and help improve your endurance, stability, and mobility. Dong also offers adjustments to make the moves easier or more challenging. And, though you may not be jumping, you can speed up the exercises to work up even more of a sweat, if you so choose.

Do this 10-minute set on its own or as a warm-up for your whole body for a longer workout. Ready to get started? Press play on the video above to follow along with a 10-minute no-jumping cardio sculpt workout that will give you just the midday energy boost that you crave.

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