10-Minute Jump Training
This 10-minute jump training workout exists because most women focus on weights for bone density and completely skip impact training — and that’s a missed opportunity. Impact and jumping are one of the most powerful stimuli for bone growth, signaling your bones to get stronger every time your feet leave the ground. This workout progressively builds from small, controlled hops to full power jumping so your joints are ready for every interval. Eight minutes of focused impact work is all you need — and you’ll feel it. No weights, no equipment, no excuses. Just you, the floor, and 16 exercises that get progressively more powerful from start to finish.
In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Description
Following a warmup, this workout is made up of 16 high-impact exercises with Tabata timing. The purpose of the workout is to build strong bones and muscles and prevent osteoporosis. No equipment needed.
Workout Video
Workout Breakdown
There are 16 exercises in this workout. Perform each exercise for 20 seconds followed by 10 seconds rest.
Exercises
- Heel Slams
- Small Hops
- Lateral Hops
- Hopscotch
- Wide Leg Hops
- Squat Jumps
- Lateral Jumps
- Front & Back Jumps
- 180-Degree Jumps
- Split Jumps
- 1-Leg Hop (L)
- 1-Leg Hop (R)
- Star Jumps
- 1-Leg Bound (L)
- 1-Leg Bound (R)
- Long Jump
