Nothing comes close to an intense and sweaty workout session at the gym. Loud music blasting through the speakers and the sound of weights clanging can take any exercise to another level. Unfortunately, visiting the gym regularly can be a challenging task, especially if you need to work late, take care of your children, study, or have any other commitments.
If that’s the case, you have no other choice but to exercise at home. This shouldn’t pose a problem if you live in a detached house. However, if you rent an apartment, jumping around the room during exercises can be annoying for your neighbors or flatmates. This doesn’t mean you should give up on home workouts, though. On the contrary, there are many quiet, yet effective exercises you can implement into your workout routine that will allow you to reach your fitness goals without bothering anyone around you with noise.
Here are ten best quiet exercises to try at home:
A basic push-up is by far the most popular exercise one can do at an apartment or home. It’s easy to perform, effective, and doesn’t require any special equipment. All you need to do is to go to the plank position, lower your body to the floor by bending your arms, return to the starting position, and repeat it a number of times.
A basic form of a push-up requires your arms to be directly under your shoulders and feet shoulder-width apart, with toes on the floor and hands flat in front of you. However, there are many different types of push-ups you can try depending on your personal muscle-building goals.
For instance, you can try diamond push-ups to strengthen your upper body and core. Other than this, there are also staggered hands push-ups that focus more on triceps or pike push-ups that put more focus on shoulders. Generally speaking, it truly is the ultimate exercise, perfect for any quiet workout routine.
Tricep dips are a fantastic exercise that will do wonders for your core and triceps. What’s more, all you need to perform this activity is a sturdy chair placed on a solid floor surface. You can also buy yourself a dip bar to take things to another level and try different workouts.
To perform this exercise, sit at the edge of your chair, with legs at a 90-degree angle and feet flat on the floor. Put your hands next to the hips and lift yourself off the chair. Bend your elbows to lower your body and press yourself back up by straightening your elbows.
When doing this exercise, make sure you don’t go too low or hunch your shoulders. You should also avoid leaning forward. Also, keep in mind that tricep dips stress elbows and shoulder joints, so be careful if you have any pain in these areas.
No-Jump Jumping Jacks
Jumping jacks are a great way to build your cardio. The problem is, though, they require excessive movement, and jumping repeatedly can make a lot of noise, disturbing your neighbors living below you. To avoid this, you should embrace quiet, no-jump jumping jacks. They are as effective as traditional jumping jacks but incomparably quieter.
Okay, but how to do this activity? Instead of jumping your feet out, step them out rapidly. Land on the balls of your feet and bend your knees to go into the light squat. When it comes to your arms, work them as you would with traditional jumping jacks – move them gently over your head with elbows slightly bent.
The great thing about muscles is that they engage several different leg muscle groups, including quadriceps, glutes, hamstrings, and inner-thigh muscles. Additionally, they strengthen the core. Most importantly, though, they don’t require much room and can be done quietly.
To perform in-place lunges, stand with your feet together and hands on the hips. Take a big step forward with your right or left leg and lower your body so that your back knee makes a 90-degree angle. Step back to the starting position and repeat the exercise with the opposite leg. If you have enough space, you can take steps forward instead of doing it in one place.
It might look simple, but the split squat is a powerful activity that engages all the big muscle groups below your core. It also helps build stability, and you can be sure it will get your heart rate up and sweat on in a few repeats. All this without making practically any noise that may disturb your neighbors.
Here’s how to do it. Stand up with your feet together as you were to perform a lunge. Step up your leg so that both your knees are at a 90-degree angle. Keep the front knee over your toe, square your hips by pushing one slightly forward (right hip if your leg upfront is left), and pull the other hip back. Then, stand and sink back down by bringing your back knee as close to the ground as possible.
Remember not to move your feet throughout the workout, and switch sides after the number of repeats. To make things more challenging, you can place the front foot on a step or use a squat rack to perform weighted squats.
Planks are one of the best exercises to try at home. They work wonders for the core and stability, also improving your posture and increasing flexibility. On top of that, a plank can strengthen your arm muscles, abs, and legs. Not bad for an exercise that doesn’t require practically any movement. Don’t let that fool you, though. Planks can be challenging to pull off.
There are two basic versions of planks – a high and low plank position. The first one requires you to do a push-up starting position, with your arms straight and hands flat on the ground, back straight, and core tight. The latter looks practically the same. The only difference is that you need to lower down to your forearms with elbows at a 90-degree angle and flat on the ground (our advice here would be to use a yoga mat or exercise mat). Once you’re in the plank position, simply try to stay in it for at least 30 seconds (or more, depending on your workout routine), and repeat it after a short break.
Besides the two basic types of plank, there are many other variations that require additional movement. For instance, you can try up and down planks, knee touches, side planks, or arm and leg extensions.
Wall sits are the perfect exercise if you don’t have too much room to perform your workouts. All you have to do is stand against the wall with your hands on the sights and straight back. Keep your feet shoulder-width apart and lower yourself against the wall until your knees are bent at 90 degrees. Then, hold the position for at least 30 seconds or more, and repeat it a few times.
A piece of advice. When doing the wall sit, make sure to keep breathing and stop if you feel you can’t stay in the position anymore. Remember that you can always make it shorter and hold it for longer after a few attempts. Also, don’t be surprised if your legs start to tremble when holding your position. It means your muscles are working, and you’re doing everything correctly.
If your goal is to lose weight and build some stomach muscles, the best thing to do is implement crunches into your workouts. Not many activities can help strengthen the core and develop abdominal muscles more effectively than crunches, and the best thing about them is that you can perform them anywhere around your apartment, be it your living room or bedroom. Just make sure you use a yoga mat to stay comfortable.
To do classic crunches, lay on the floor with the knees bent and feet flat on the ground. Put your hands behind your head and raise your shoulders using the core muscles (do not pull your head up using your hands!). Repeat it as many times as your workout routine requires it.
Besides classic crunches, you can do its other variations. Take things to a whole new level with bicycle crunches, supine toe tap, twisted crunches, kick crunches, or hollow body hold. There are many different variations of crunches and similar ab and core exercises, so make sure you diversify your workouts with them.
Inchworms work tremendously when it comes to increasing your strength and flexibility. Inspired by the rhythmic movement of an inchworm, this bodyweight activity covers your core, chest, arms, and upper back. The great thing about it is that it doesn’t require any equipment, and you can do it quietly at your apartment.
Performing inchworms is also incredibly straightforward, although it does require some strength. Begin it by standing straight on the ground (you can also use a mat). Then, lean forward and walk on your hands along the ground with your feet in place. Continue your hand walk until your arms go past the plank position, and start walking your feet forward using small steps. Once your feet reach your hands, stand up and repeat the move.
Burpees are associated with highly expressive workouts, but you can easily tone them down to incorporate them into your home fitness routine. The solution here is simple. Instead of jumping after standing up rapidly from a plank position, step your feet back. Again, a mat will certainly come in handy here, both for comfort and muting potential noise.
Stand straight with your feet next to each other and arms along the torso. Then, put up your arms above your head, stand on your toes, and lean forward to land in plank position. Move your feet by doing a soft hop back, stand up, and repeat your workout.
As you can see, you don’t have to do excessive workouts at the gym to reach your fitness objectives. Whether your goal is to build muscles or lose weight, there are many great and quiet exercises you can perform at your apartment without disturbing your neighbors and flatmates.
The ten simple workouts mentioned above will do wonders for your fitness, and the best thing is you won’t need to spend a fortune on the gym membership. Of course, if you want to take things to another level, we recommend investing in at least the basic equipment, such as yoga mats and dumbbells. There are also portable home gym equipment kits that will improve the whole workout experience even further.