I used to hate HIIT workouts that involved burpees, tuck jumps and non-stop exercises that shot my heart rate through the roof.

Count me in for a wedding dance or grooving to my favorite 80’s tunes—I’m guaranteed to have a blast and dance the night away! I don’t even notice I’m breaking a sweat—jumping around is genuinely enjoyable!

So, after seeing the research on the benefits of jumping and HIIT (High-Intensity Interval Training), I decided to incorporate at least one 20-minute workout into my weekly routine.

Jumping improves cardiovascular fitness, agility, and lower body strength, while also enhancing bone density and coordination. HIIT training boosts metabolism burns calories effectively, and improves cardiovascular health in short, intense bursts. Together, they provide efficient and effective ways to enhance overall fitness levels and achieve fitness goals.

Improve bone health

Incorporating jumping exercises into your workout routine can significantly enhance your bone health. Studies have shown that even simple jumping movements performed for just a few minutes a day can lead to notable improvements in bone density, particularly in areas like the hips.

By subjecting your bones to impact and weight-bearing activity, jumping exercises stimulate bone remodeling, making them stronger and more resilient over time. So, whether it’s jumping jacks, jump squats, or skipping rope, adding these dynamic movements to your workouts can be a valuable investment in your long-term bone health.

Jumping vs running

Jumping and running are both effective forms of exercise with unique benefits. Running primarily improves aerobic capacity and cardiovascular health, making it an excellent choice for overall fitness and endurance.

On the other hand, jumping exercises, such as plyometrics, focus more on explosiveness and strength development, particularly in the lower body. Incorporating both jumping and running into your fitness routine can provide a well-rounded approach to improving cardiovascular fitness, building strength, and enhancing overall athleticism.

Another study found the running group experienced a significant improvement in aerobic capacity, while the jump group saw a notable increase in leg strength.

Can running improve bone health?

While running does contribute to bone health, research suggests it is not as effective as jumping exercises. This is because running primarily involves forward movement, creating predominantly one-directional stress on the bones, similar to the stress experienced during walking and many daily activities.

It’s important to note that the body adapts to the specific stresses placed upon it. Therefore, to encourage bone strength and adaptation, it’s essential to introduce a variety of movement.

Studies have shown that postmenopausal women, in particular, benefit from incorporating jumping exercises into their routine.

Jumping in various directions creates a more diverse impact on the bones, signaling the need for remodeling and strengthening to better handle stress.

What does the research say?

After conducting research, it was discovered that incorporating jumping exercises into a daily routine can notably enhance bone health. In a study published in the American Journal of Health Promotion, researchers found that performing just 10 to 20 jumps per day led to a significant improvement in hip bone density after six weeks, based on a study involving 60 women conducted in 2015.

Furthermore, the women who engaged in 20 jumps twice a day experienced even greater improvements in bone mineral density compared to those who jumped 10 times twice a day. Both groups demonstrated superior outcomes compared to non-jumpers, who experienced a decline in bone mineral density throughout the study period.

Try the workout!

Experience an invigorating workout with 5 dynamic bodyweight exercises designed to boost energy levels, elevate your metabolism, and enhance your jump performance. This jump-centric training session will leave you feeling energized and ready to take on the day.

Perform each movement for 30 seconds, transitioning to the next exercise without rest. After completing a block of five exercises, rest for one minute. Repeat each block three times for a total workout time of approximately 10 minutes.

You may perform three additional blocks of training to extend the workout duration to a total of 20 minutes.

Have fun!

Enjoy this invigorating workout session! Turn up your favorite tunes, break a sweat, elevate your energy levels, and uplift your mood with this intense yet short exercise routine.