It will work if you do correctly
The best exemple are the squats
If you are doing them correctly you will burn f1t even many hours after
Try yoga when your home. Go out for a jog or a walk around the neighborhood. Good luck
A few workouts only have one or two jumping parts for a total of maybe a minute or two. Unless you're working out at 2am is that really so bad? If you still can't stand to do it, substitute something in, like no-jump Burpees, or squats...