Turns out, jumping isn’t required for a toning workout.

This no-jumping cardio sculpt workout will have you sweating in less than 10 minutes.

It means getting your heart rate up there and your blood flowing.

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The key is incorporating moves that take you from high to low.

Anything high to low will really keep your heart rate up there, explains Dong.

Dong also offers adjustments to make the moves easier or more challenging.

Two young women practicing ballet with a teacher in the dance hall.

founder of The Ness in New York City

Do this 10-minute set on its own or as a warm-up for your whole body for a longer workout.

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Woman doing hip exercises

Cropped image of woman doing lunge yoga pose

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

Woman doing arm exercise without weights while sitting on mat at home.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles