If you live in an apartment and are above another home, you may be looking for workouts you can do in your apartment that are quiet. Here are some of the top quiet at-home workout ideas that won’t disturb your neighbors. You might think your options are limited if you don’t have a whole rack of equipment at your disposal, but you can use bodyweight exercises to work nearly every muscle in your body. Before you get started, first and foremost, lay a yoga mat down to help absorb any noise and for your comfort.
Planks (Video) – Planks are similar to push-ups but require the constant use of your core. You will move from a plank position to an elbow plank position and repeat several times for one minute, holding each position for approximately 10 seconds. Planks use no equipment, will strengthen the upper body and core muscle groups if done properly, and are quiet. Once you have this mastered, try going from plank to elbow plank quicker for more results.
Plank to Push-Up (Video) – Great for your core, shoulders, triceps, and chest. Begin in a plank position then transition into a push-up by extending the right elbow and placing the right-hand flat on the ground. Do the same for your left elbow and hand until you are in a push-up position. You can hold in the push-up position for 3-5 seconds and/or mix in another push up then lower back into a plank. This sequence equals one full rep. Repeat for however many reps you are comfortable with before switching to the left side.
Star Plank (Video) – A variation of the plank position that forces you to exercise your chest, abs, and shoulders while taxing your core a little bit more. Hold for as long as you can but no more than two minutes.
Squats and Lunges (Video) – These are great, basic workouts for the lower body. Plus, it’s an effective, quiet workout you can do from anywhere. If you want to add a little difficulty to your workout, mix in a few dumbbells or medicine balls to develop your core strength even more. Try jump squats to add a little more punch to this exercise (squat as normal while adding an explosive jump at the end. Land softly and go right into another squat. Repeat). You can add the same variation to lunges as well.
Sumo Squat to Side Crunch (Video) – This one incorporates legs as well as your abs and core. Begin with your hands on your head, feet apart a little wider than shoulder length. Bend your knees into a squat position (sumo squat) while bringing your right knee to your right elbow (side crunch). Repeat the movement while alternating to your left side.
Bicycle Crunch (Video) – This great ab workout exercises both the upper and lower abs. While providing work for the secondary muscles of the hamstring and quads. Not only is there a benefit in terms of muscles worked, but it also gets your heart rate going a bit more too!
Dead Bug (Video) – This is a great ab workout that stabilizes your core and works on the transverse abdominal muscle which is a significant component of the core. The workout is slower-paced and emphasizes correct form and breathing (exhale as you lower your leg and the opposite arm: see video).
Exercises for First Floor Apartments or Outdoor Spaces
If your apartment community has outdoor spaces, or you have a large enough patio or balcony, here are some exercises that require a little more effort and may include jumping.
Jumping Rope (Video) – Skipping a bit of rope is a great cardio exercise that you can get on the cheap from Amazon ($10 or less). Not only is it great for cardio, but it also improves your footwork which is the main reason boxers use it in their training. This is best done if you have a first-floor apartment, so as not to annoy your neighbors, or outside!
Burpees (Video) – This is a great and tiring exercise that does a little bit of everything. Great cardio, works out your arms and builds your leg muscles. On top of that, there’s no need for any kind of equipment. 20-30 of these using the proper technique, you’ll work up a sweat for sure.
High Knees and Butt Kickers (Video) – A couple of workouts that are great for some cardio. The best thing about them is you can do them in your own living room or just about anywhere! Even while performing them in place, you are definitely still getting a good workout. Start off by doing each set for about 45 seconds/a minute (or however long you are comfortable with). You can also ramp up the intensity as necessary. Trust us, after a few sets you’ll definitely be working up a sweat. These are definitely a couple of workouts that can and will kick your butt, pun intended.
Forward Sprints/Backward Sprints (Video) – This requires you to get outside and get some fresh air. You can do it on the sidewalk, on a hike, at a park or field (or en route even). All-out sprint for 50 yards (think eight seconds give or take) while resting for 40 seconds. Try five reps each of forward and backward sprints; you can do five forward then five backward or alternate the two however you’d like!
The information on this blog and in the links provided is for informational purposes only. Readers should consult their physician or other health care professional before starting any exercise or fitness program to determine if it is right for them. We disclaim all liability for actions you take or fail to take based on any content on this site.