10-Minute Fat Burning Home Workout (No Jumping!)

March 27, 2025 Lisa Goodwin

Are you tired of feeling like you need to jump around or do intense cardio to burn fat? If you're someone who loves the idea of a quick, effective workout but doesn’t want the stress on your joints or need to break a sweat with high-impact moves, then this 10-minute fat burning home workout is perfect for you.

The best part? No jumping involved!

Whether you're a beginner or have been working out for a while, finding a workout that fits into your busy schedule and works for your body can be tough.

Many workout routines include jumping or high-impact moves that can leave your body feeling sore or strained, especially if you have joint issues or just want something a bit gentler. But don't worry—I've got you covered with a low-impact yet effective routine designed to help you burn fat and build strength, all from the comfort of your home.

Before we jump into the workout (metaphorically!), I’ve got a special gift for you. Download my Beginner’s Home Workout Cheat Sheet for more easy-to-follow workouts like this one that you can do anytime, anywhere! Click [here] to get your free cheat sheet and start seeing results!

The Power of Low-Impact Workouts

First off, let’s talk about why low-impact exercises are a great choice for fat burning. A lot of people think that the only way to torch fat is through high-impact moves, but that's just not true. Low-impact exercises—those that don’t require jumping or heavy strain on the joints—are fantastic for burning calories and improving endurance, and they can be just as effective as high-impact moves.

In fact, by focusing on controlled movements, you're able to engage your muscles more deeply and minimize the risk of injury. Plus, low-impact exercises are perfect for beginners, people who are recovering from an injury, or anyone who simply prefers a gentler approach to fitness. Let’s dive into a simple, 10-minute workout that targets fat burning without any jumping.

10-Minute Fat Burning Home Workout (No Jumping)

This quick, full-body workout can be done in just 10 minutes and requires no special equipment—just your body and a bit of space! We’ll focus on bodyweight movements that are easy to perform and target multiple muscle groups at once to maximize fat burn.

1. Glute Bridges (1 minute)

Lie on your back with your knees bent and feet flat on the floor.
Lift your hips toward the ceiling by pressing through your heels, squeezing your glutes at the top.
Lower your hips back down and repeat.

Glute bridges are excellent for engaging your core, glutes, and hamstrings, helping to build strength and boost metabolism.

2. Mountain Climbers (Slow) (1 minute)

Start in a high plank position with your hands directly under your shoulders.
Slowly bring one knee toward your chest, then switch legs, keeping the movement controlled.

Even though this move is inspired by mountain climbers, you’re focusing on a slower pace to keep it low-impact while still elevating your heart rate.

3. Bodyweight Squats (1 minute)

Stand with your feet shoulder-width apart, toes pointing forward.
Bend your knees and lower your hips as if sitting in a chair.
Keep your chest lifted and your knees behind your toes.
Push through your heels to return to standing.

Squats engage your legs, glutes, and core, making them an awesome fat-burning move that targets your largest muscle groups.

4. Standing Knee Raises (1 minute)

Stand tall with your feet hip-width apart.
Lift one knee towards your chest, squeezing your abs as you do.
Lower it and repeat with the other leg.

This is a simple yet effective way to activate your core and burn calories without the intensity of jumping. Bonus points if you add a little bit of a twist to engage your obliques!

5. Plank Hold (1 minute)

Get into a forearm plank position, making sure your body forms a straight line from head to heels.
Hold the position, keeping your core tight and glutes engaged.

The plank is an amazing exercise for building core strength and stability. It also helps in burning fat as you’re engaging several muscle groups simultaneously.

Don't forget to grab the FREE Progress Tracker to plan your workouts.

6. Lateral Leg Raises (1 minute)

Lie on your side with your legs straight.
Lift your top leg as high as possible, keeping it straight, then lower it back down.
Repeat for 30 seconds on one side, then switch.

This move targets your hip abductors and outer thighs, helping you sculpt and strengthen those muscles while burning calories.

7. Reverse Lunges (1 minute)

Stand with your feet hip-width apart.
Step one leg back into a lunge, bending both knees to 90 degrees.
Push through your front foot to return to standing, then repeat on the other side.

Lunges work the legs, glutes, and core, helping you strengthen and tone the lower body while burning fat.

8. Side Plank (30 seconds per side)

Lie on your side and prop yourself up on your forearm.
Lift your hips off the ground, creating a straight line from head to feet.
Hold for 30 seconds on each side.

The side plank strengthens your obliques and engages your entire core.

9. Standing Calf Raises (1 minute)

Stand tall with your feet hip-width apart.
Slowly rise onto the balls of your feet, lifting your heels as high as possible.
Lower back down and repeat.

Calf raises may seem small, but they help improve lower body strength and get your heart rate up without impact.

10. Cool Down & Stretch (1 minute)

Finish with a simple stretch to help your muscles recover and reduce tension.
Stretch your arms, legs, and back to promote flexibility and relaxation.

Want More? Try the 4-Week Quick Start Beginner Workout Plan!

If you found this 10-minute workout helpful, you'll love my 4-Week Quick Start Beginner Workout Plan. It's a great way to build on this fat-burning routine with more structure, progression, and variety. Plus, the plan focuses on low-impact, full-body exercises that will leave you feeling stronger and more confident. Only 10-20 minutes a day.

Click [here] to grab the 4-Week Quick Start Beginner Workout Plan and take the next step toward your fitness goals!

Don't forget to follow me on Pinterest for more tips, workout inspiration, and motivation. You can also repin this post to share it with others who might benefit from a fat-burning workout that doesn’t involve jumping!