As of 13 August 2026, AI can create a no-jumping workout.

What to actually do

1. Use a tool built for this

   The route this page recommends

2. Do it yourself

   Second choice

   A chat interface, chat-fluent skill, and roughly 15 minutes until you can act on the result.

   How to actually do it

   1. Open a chatbot and copy the prompt into a new conversation.
   2. Replace each bracketed slot with your time, goal, fitness level, equipment, space and movements to avoid; write none where it applies.
   3. Add any relevant pain, injury or medical condition, and do not use the workout as a substitute for medical advice.
   4. Send the prompt and check that every exercise keeps you on the floor, uses only your equipment and fits the stated total time.
   5. Compare the exercise instructions with demonstrations from a reliable fitness or NHS source, and remove any movement whose form or suitability you cannot establish.
   6. Do the first session at the lower-intensity alternatives and stop if you develop pain, dizziness, unusual breathlessness or another worrying symptom; contact NHS 111 for urgent or worrying symptoms.

   Prompt

   Create a no-jumping workout for me using the details below.
   
   Goal: [general goal]
   Fitness level: [beginner, intermediate or advanced]
   Available time: [number of minutes]
   Equipment: [equipment or none]
   Available space: [small room, home gym or other]
   Exercises or movements to avoid: [list or none]
   Relevant pain, injury or medical condition: [describe briefly, or write none]
   
   Requirements:
   - Do not include jumping, hopping, skipping, running or exercises that require leaving the floor.
   - Use only the equipment and space listed.
   - Give a warm-up, main workout and cool-down with timings that add up to the available time.
   - For every exercise, state repetitions or time, rest, simple form instructions and a lower-intensity alternative.
   - Keep the plan suitable for my stated fitness level, but do not diagnose conditions or claim that it is medically suitable.
   - Flag any exercise that should be stopped if it causes pain, dizziness, unusual breathlessness or other worrying symptoms.
   - Start by listing any important safety limitation caused by the information I have provided, then give the workout.
   - Do not invent facts about me and ask up to three short questions only if the missing information prevents a sensible plan.

   Open it prefilled in ChatGPT or Claude, or copy it into Gemini, which takes no prefill link.

3. Hand it to a person

   The distant third

   A person who owns the outcome does this end to end, worth it when the failure is dear.