Low impact walking workouts with no jumping

What low impact actually means

Low impact is not the same as low effort, and it is worth separating the two. Impact describes force: how hard your feet land and how much of that travels up through your ankles, knees, hips and back. Intensity describes effort: how hard your heart and lungs are working. A no-jumping walking workout can be low impact and genuinely demanding at the same time, which is exactly the combination most of us want after fifty.

In practice it means at least one foot stays in contact with the floor at all times. No jumping jacks, no hopping, no bounding side to side. Instead the workout raises your heart rate with a quicker step, bigger arm movements, knee lifts, and short bursts of faster walking.

Who these are for

If your knees complain on stairs, if you have had a hip or knee replacement and been cleared for exercise, if you carry more weight than you would like right now, if your pelvic floor makes jumping a bad idea, or if you simply live in a flat with someone underneath you — this is your shelf. It is also the right place to start if you have not exercised in years, whatever your joints are doing, because it lets you build fitness before you ask your body to absorb force.

Getting more from a low-impact session

Three things raise the effort without raising the impact. First, arms: keep them moving at chest height or above and your heart rate climbs on its own. Second, pace: the difference between a stroll and a march is enormous, and it is entirely under your control. Third, range: a bigger step and a higher knee do more work than a small one, and cost your joints nothing extra.

Wear supportive trainers even indoors, keep a hand near the back of a chair if your balance is still finding itself, and stop if anything sharpens from effort into pain. Sore the next day is fine. Sore during, in one specific joint, is not.

Popular no-jumping walking workouts

Every workout on this page keeps at least one foot down. Many also skip squats and lunges entirely — the workout page tells you which.

30 Min 10 000 Steps Workout — Fun walking dance workout, no jumping - DO THIS 3 times EVERY DAY31 min · 10,000 steps · no jumping 30 Min 4000 Steps Workout — Fast walking fat burn dance workout, full body & cardio, on the beat31 min · 4,000 steps · no jumping 40 Min 5000 Steps Workout — Calories burning walking dance workout, full body, no equipment41 min · 5,000 steps · no jumping 35 Min 4500 Steps Workout — Cardio walking dance workout for beginners, low impact, no jumping36 min · 4,500 steps · no jumping 20 Min 3x3 Japanese Walk — 2450 steps, beginner walking workout - no jumps, no squats, no lunges20 min · 2,450 steps · no jumping 70 Min 10 000 Steps Workout — No jumps full body walking cardio for weight loss + warm up & cooldown70 min · 10,000 steps · no jumping 1 Hour 7500 Steps Workout — Fun fast walking dance workout, full body, no equipment, no jumping60 min · 7,500 steps · no jumping 70 Min 10 000 Steps Workout — Christmas fast walking dance workout, low impact, no jumping70 min · 10,000 steps · no jumping 30 Min 5000 Steps Workout — Calories burning walking dance workout, full body, no equipment30 min · 5,000 steps · no jumping 60 Min Cardio & Strength — 7300 steps, full body walking HIIT, warm up & cooldown, with dumbbells61 min · 7,300 steps · no jumping 30 Min 3700 Steps Workout — Standing legs & glutes walking workout, no equipment, no jumps30 min · 3,700 steps · no jumping 20 Min 2500 Steps Workout — Fast walking dance workout, full body cardio, no equipment, no jumps22 min · 2,500 steps · no jumping 70 Min 10 000 Steps Workout — 10k for 10k celebration walking dance workout, full body & no jumping71 min · 10,000 steps · no jumping 45 Min 6000 Steps Workout — Calories burning walking dance workout, full body cardio, no equipment45 min · 6,000 steps · no jumping 45 Min 5500 Steps Workout — Full body walking workout with dumbbells, burn & tone, no jumping45 min · 5,500 steps · no jumping 75 Min 10 000 Steps Workout — No jumps full body walking cardio for fat burn + cooldown76 min · 10,000 steps · no jumping 25 Min 3000 Steps Workout — After dinner walking workout at home, metabolism booster, no jumps25 min · 3,000 steps · no jumping 30 Min 5200 Steps — High-speed high-energy walking cardio, no jumps, burn calories fast & sweat30 min · 5,200 steps · no jumping 20 Min 2300 Steps Workout — Walking workout for easy digestion and metabolism boost, no jumps20 min · 2,300 steps · no jumping 45 Min 6000 Steps — High energy (no jumps) walking workout, full body sweaty cardio at home45 min · 6,000 steps · no jumping 30 Min 3500 Steps Workout — Beginner walking workout, no jumps, no squats, no lunges, to the beat30 min · 3,500 steps · no jumping 20 Min 2350 Steps Workout — No jumps & no squats walking workout for easy digestion and metabolism20 min · 2,350 steps · no jumping 40 Min 5000 Steps Workout — No jumping calories burning walking dance workout, full body40 min · 5,000 steps · no jumping 30 Min 4500 Steps — Fun walking workout to the beat, full body cardio, no jumps, no equipment30 min · 4,500 steps · no jumping 30 Min 4000 Steps Workout — Fast walking fat burn dance workout, full body cardio, step to the beat30 min · 4,000 steps · no jumping 30 Min 3000 Steps Workout — Walking dance workout, no jumps cardio to fun Latin beats30 min · 3,000 steps · no jumping 30 Min 3x3 Japanese Walk — 3700 steps, beginner walking workout - no jumps, no equipment, at home30 min · 3,700 steps · no jumping 30 Min 3500 Steps Cardio — Fun walking dance workout at home, no jumping, full energy boost30 min · 3,500 steps · no jumping 1 Hour 7500 Steps Workout — No jumping walking cardio for weight loss at home, low impact, full body60 min · 7,500 steps · no jumping 40 Min 5000 Steps Workout — No squats, no jumping, no lunges, fat-burning walking at home40 min · 5,000 steps · no jumping

Every no jumping workout in the library

All 129 of them, newest first. Each opens on its own page with the length, step count and impact level.

• 30 Min 4100 Steps — High energy (no jumps) walking workout, full body sweaty cardio HIIT at home 30 min
• 45 Min 3x3 Japanese Walking Workout — 6000 Steps, Fun Low Impact Interval Walk, No Jumping 45 min
• 30 Min Intense Walk — 5000 steps, fast-paced cardio, no jumps, no equipment 30 min
• 30 Min Full Body — 4000 steps, fat burning cardio, no jumps, no equipment 30 min
• 15 Min 2500 Steps Workout — Fat burning intense & fast walking workout, no jumps, to the beat 15 min
• 30 Min Fast Walk — 5000 steps, full body cardio, no jumps, no equipment 30 min
• 60 Min 8000 Steps — Fat burning walking workout, no jumping full body cardio (pregnancy friendly) 60 min
• 30 Min Zone 2 Walk — 3750 steps, full body cardio, no squats, no jumps, no equipment 30 min
• 30 Min 3500 Steps Cardio — Summer walking dance workout at home, no jumping, full energy boost 30 min
• 19 Min Beginner Cardio — 2280 steps walking workout, full body cardio without jumping 19 min
• 45 Min 6000 Steps — Pregnancy-safe cardio, standing full body walking workout - no jumps & no squats 46 min
• 80 Min 10 000 Steps Workout — Zone 2 full body walking cardio, no jumping, nice & steady pace 81 min
• 25 Min Hike in Park — 3300 steps progressive interval walking workout, full body, no jumping 25 min
• 30 Min Standing Tabata — 3600 steps, full body walking workout with warm up & cooldown, no jumping 31 min
• 20 Min 2600 Steps Workout — No jumps, no squats, no lunges - full body beginner walking workout 20 min
• 40 Min 3x3 Japanese Walk — 5100 steps, beginner interval walking workout, low impact - no jumping 39 min
• 30 Min 5200 Steps — High-speed high-energy walking cardio, no jumps, burn calories fast & sweat 30 min
• 15 Min Metabolic Boost — 1800 steps, after eating walking workout for easy digestion & anti-bloating 16 min
• 60 Min Cardio & Strength — 7300 steps, full body walking HIIT, warm up & cooldown, with dumbbells 61 min
• 35 Min 5000 Steps Workout — Full body walking workout for weight loss, no jumping, all-standing 35 min
• 20 Min Sweaty Walk & Run — 3000 steps, high-energy cardio HIIT, no squats calories burner 21 min
• 30 Min 3500 Steps — Easy beginner walking workout, full body no jumping cardio 30 min
• 10 Min Cardio Dance — 1200 steps, quick mood booster to the beat, easy dance walking workout 11 min
• 30 Min Walk & Tone — 3800 steps, full body strength & cardio walking workout with dumbbells 31 min
• 75 Min 10 000 Steps Workout — No jumps full body walking cardio for fat burn + cooldown 76 min
• 20 Min 2300 Steps Workout — Walking workout for easy digestion, metabolism boost & bloating relief 20 min
• 30 Min 3500 Steps Cardio — Fun walking dance workout at home, no jumping, full energy boost 30 min
• 20 Min 2550 Steps Workout — Standing legs & walking workout, strong thighs and calves at home 20 min
• 20 Min 3x3 Japanese Walk — 2200 steps, beginner walking workout - no jumps, no squats, no lunges 20 min
• 35 Min 4900 Steps — Intense hike the Alps from home – killer full body & cardio walking workout 35 min
• 30 Min 4000 Steps — No jumps, no squats, no lunges - low impact walking workout at home 30 min
• 15 Min Morning Walk — 1800 steps, energy-boosting walking workout, no jumps 15 min
• 15 Min Morning Walk — 1800 steps, energy-boosting walking workout, no jumps 15 min
• 50 Min 7000 Steps — High energy (no jumps) walking workout, full body calorie burning cardio at home 51 min
• 20 Min Standing Booty Lift — 2500 Steps, Glutes & Walking Workout at Home, No Jumps 21 min
• 25 Min Standing Tabata Workout — 3000 steps, no jumping HIIT walking workout, fat burn, no equipment 26 min
• 40 Min 5000 Steps Workout for Weight Loss — Fat burning walking workout, full body, no jumping 40 min
• 20 Min Love Songs Walking Workout — Walk & dance to romantic music, no jumping, feel-good cardio 20 min
• 30 Min 3x3 Japanese Walk — 3600 steps with small weights or bottles, no jumps, no squats, no lunges 30 min
• 20 Min 2400 Steps — No jumps, no squats, no lunges - easy low impact walking workout 20 min
• 45 Min 6000 Steps — High energy (no jumps) walking workout, full body sweaty cardio at home 45 min
• 30 Min 3800 Steps — Standing toning walking workout, full body cardio with small dumbbells, no jumps 30 min
• 30 Min 3750 Steps — Fat burning walking workout, full body & all-standing cardio, no jumping 30 min
• 20 Min 2400 Steps Workout — Standing abs & walking workout, maximum burn at home, no jumping 20 min
• 30 Min 5000 Steps Workout — Calories burning walking workout, standing full body cardio, at home 30 min
• 15 Min 1200 Steps — Swan Lake ballet-inspired walking workout, elegant - full body - no jumping 15 min
• 30 Min 3x3 Japanese Walk — 3760 steps, beginner walking workout - no jumps, no squats, no lunges 30 min
• 30 Min 3x3 Japanese Walk — 3760 steps, beginner walking workout - no jumps, no squats, no lunges 30 min
• 30 Min 4000 Steps — Fun & easy beginner Christmas walking dance workout, no jumping, knee-friendly 30 min
• 15 Min 1200 Steps — Swan Lake ballet-inspired walking workout, elegant - full body - no jumping 15 min
• 1 Hour 10 000 Steps — Christmas walking dance workout, no jumps full body cardio to burn calories 60 min
• 30 Min 3x3 Japanese Walk — 3700 steps, beginner walking workout - no jumps, no equipment, at home 30 min
• 20 Min 3x3 Japanese Walk — 2450 steps, beginner walking workout - no jumps, no squats, no lunges 20 min
• 30 Min 4500 Steps — Fun walking workout to the beat, full body cardio, no jumps, no equipment 30 min
• 1 Hour 7500 Steps — No jumps fat-burning walking workout - warm up & cool down INCLUDED 60 min
• 40 Min 5000 Steps Workout — No jumping calories burning walking dance workout, full body 40 min
• 30 Min 4000 Steps Workout — Fast walking fat burn dance workout, full body cardio, step to the beat 30 min
• Day 4 - Active Step & Stretch — All Standing, No Jumps | 6-Day "In Love With Fitness" Challenge 10 min
• Day 1 - Mood Booster Cardio — All Standing, No Jumps | 6-Day "In Love With Fitness" Challenge 11 min
• 30 Min 5000 Steps Workout — Calories burning walking dance workout, full body, no equipment 30 min
• 45 Min 6000 Steps Workout — Calories burning walking dance workout, full body cardio, no equipment 45 min
• 20 Min 2450 Steps Workout — No jumps & no squats walking workout for easy digestion and metabolism 20 min
• [day 17] 3750 Steps Workout - No Jumps, with Dumbbell — 21-Day Step & Glow Up Challenge 30 min
• [day 10] 3750 Steps Workout - No Jumps, with Dumbbell — 21-Day Step & Glow Up Challenge 30 min
• [day 8] 4285 Steps Workout - No Jumps, No Weights — 21-Day Step & Glow Up Challenge 30 min
• [day 3] 5 000 Steps Workout - No Jumps, with Dumbbell — 21-Day Step & Glow Up Challenge 40 min
• 30 Min 3800 Steps Workout — EDM walking dance cardio, full body fat burn, no jumps, non-stop 30 min
• 70 Min 10 000 Steps Workout — 10k for 10k celebration walking dance workout, full body & no jumping 71 min
• 20 Min 2500 Steps Workout — Beginner walking workout, no jumps, no squats, no lunges, full body burn 20 min
• 24 Min 2800 Steps Workout — Standing barre & walking cardio, dancer sculpt, no jumps, no squats 24 min
• 40 Min 5000 Steps Workout — Calories burning walking workout, full body cardio glow, no jumping 40 min
• 15 Min 1800 Steps Workout — No jumps & no squats walking workout for easy digestion and metabolism 15 min
• [day 17] 5 000 Steps Workout - No Jumps, with Dumbbell — 21-Day Step & Glow Up Challenge 40 min
• [day 15] 5 000 Steps Workout - No Jumps, No Weights — 21-Day Step & Glow Up Challenge 35 min
• [day 10] 5 000 Steps Workout - No Jumps, with Dumbbell — 21-Day Step & Glow Up Challenge 40 min
• [day 8] 5 000 Steps Workout - No Jumps, No Weights — 21-Day Step & Glow Up Challenge 35 min
• 25 Min 3000 Steps Workout — High energy (low impact) Tabata walking, full body fat burn cardio 26 min
• 45 Min 5000 Steps Workout — Beginner walking dance workout to burn calories (knee-friendly) 45 min
• [day 10] 7 500 Steps Workout - No Jumps, with Dumbbell — 21-Day Step & Glow Up Challenge 60 min
• [day 1] 5 000 Steps Workout - No Jumps, No Weights — 21-Day Step & Glow Up Challenge 35 min
• 20 Min 2350 Steps Workout — No jumps & no squats walking workout for easy digestion and metabolism 20 min
• 1 Hour 7500 Steps Workout — No jumping walking cardio for weight loss at home, low impact, full body 60 min
• [day 17] 10 000 Steps Workout - No Jumps, with Dumbbell — 21-Day Step & Glow Up Challenge 75 min
• 10 Min 1200 Steps Workout — Full body wake up cardio, no jumps - no squats - no repeats 10 min
• [active Rest 1] 2 500 Steps Workout - Walk & Dance, No Jumps — 21-Day Step & Glow Up Challenge 20 min
• 30 Min 4000 Steps Workout — No jumps walking workout - burn calories, tone your muscles & have fun 30 min
• 70 Min 10 000 Steps Workout — No jumps full body walking cardio for weight loss + warm up & cooldown 70 min
• [day 17] 10 000 Steps Workout - No Jumps, with Dumbbell — 21-Day Step & Glow Up Challenge 81 min
• 15 Min No Repeat Cardio Party — 1800 steps, full body walking dance workout, no jumps 15 min
• 40 Min 5000 Steps Workout — No squats, no jumping, no lunges, fat-burning walking at home 40 min
• [active Rest 2] 2 500 Steps Workout - Full Body, No Jumps — 21-Day Step & Glow Up Challenge 21 min
• [day 10] 7 500 Steps Workout - No Jumps, with Dumbbell — 21-Day Step & Glow Up Challenge 60 min
• [day 8] 7 500 Steps Workout - No Jumps, No Weights — 21-Day Step & Glow Up Challenge 55 min
• [day 3] 5 000 Steps Workout - No Jumps, with Dumbbell — 21-Day Step & Glow Up Challenge 40 min
• [active Rest 1] 2 500 Steps Workout - Walk & Dance, No Jumps — 21-Day Step & Glow Up Challenge 20 min
• [day 1] 5 000 Steps Workout - No Jumps, No Weights — 21-Day Step & Glow Up Challenge 35 min
• [day 15] 10 000 Steps Workout - No Jumps, No Weights — 21-Day Step & Glow Up Challenge 76 min
• 45 Min 5500 Steps Workout — Full body walking workout with dumbbells, burn & tone, no jumping 45 min
• 30 Min 3700 Steps Workout — Standing legs & glutes walking workout, no equipment, no jumps 30 min
• 20 Min 2300 Steps Workout — Walking workout for easy digestion and metabolism boost, no jumps 20 min
• 30 Min 3000 Steps Workout — Walking dance workout, no jumps cardio to fun Latin beats 30 min
• 20 Min 2200 Steps Workout — Fat burning walking cardio & standing abs for flat belly, no jumping 20 min
• 10 Min 1000 Steps Workout — Low-impact walking workout, no jumps, no squats, no lunges, body wake up 10 min
• 15 Min 2000 Steps Workout — Fat burning intense walking workout, no jumps, to the beat 15 min
• 30 Min 3500 Steps Workout — Beginner walking workout, no jumps, no squats, no lunges, to the beat 30 min
• Day 6 - Daily 5k Steps - No Jumps, with Dumbbell, to the Beat — 7-Day Glow Walk Challenge 42 min
• Day 4 - Daily 5k Steps - No Jumps, No Weights, to the Beat — 7-Day Glow Walk Challenge 38 min
• 5k Steps - No Jumps, with Dumbbell, to the Beat — Glow Walk Challenge 40 min
• Day 1 - Daily 5k Steps - No Jumps, No Weights, to the Beat — 7-Day Glow Walk Challenge 37 min
• Day 3 & 6 - Daily 10k Steps - No Jumps, with Dumbbell, to the Beat — 7-Day Glow Walk Challenge 81 min
• Day 1 & 4 - Daily 10k Steps - No Jumps, No Weights, to the Beat — 7-Day Glow Walk Challenge 75 min
• 25 Min 3000 Steps Workout — After dinner walking workout at home, metabolism booster, no jumps 25 min
• 30 Min Beginner Full Body Workout — Easy standing dance workout, no equipment, no jumping options 30 min
• 70 Min 10 000 Steps Workout — Christmas fast walking dance workout, low impact, no jumping 70 min
• 10 Min 1400 Steps Workout — Country walking dance workout, no jumps, no squats, Thanksgiving Special 10 min
• 1 Hour 7500 Steps Workout — Fun fast walking dance workout, full body, no equipment, no jumping 60 min
• 15 Min 1800 Steps Workout — Beginner walking dance workout, full body, knee-friendly, no jumping 16 min
• 25 Min Full Body Tabata — All standing cardio & strength workout, with alternatives, no jumping 26 min
• 15 Min Sabrina Carpenter Dance Workout — No jumping, cardio & full body workout at home 15 min
• 20 Min 2500 Steps with Weights — Fast walking, fat burning, full body cardio workout, low impact 20 min
• 30 Min 4000 Steps Workout — Fast walking fat burn dance workout, full body & cardio, on the beat 31 min
• 40 Min 5000 Steps Workout — Calories burning walking dance workout, full body, no equipment 41 min
• 30 Min Full Body Barre Sculpt — Barre dance workout, no equipment, dancer sculpt, low impact 31 min
• 20 Min 2500 Steps Workout — Fast walking dance workout, full body cardio, no equipment, no jumps 22 min
• 30 Min K-Pop Total Beginner Workout — Easy full body dance workout, low impact, no jumping 31 min
• 20 Min Legs & Glutes Tabata — Standing cardio & lower body dance workout, no jumping options 21 min
• 35 Min 4500 Steps Workout — Cardio walking dance workout for beginners, low impact, no jumping 36 min
• 30 Min 10 000 Steps Workout — Fun walking dance workout, no jumping - DO THIS 3 times EVERY DAY 31 min
• 30 Min No Jumping Latin Cardio — 2 levels dance workout; full body fat burning salsa & reggaeton 30 min

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