Isometric (No Noise!) Workout

Isometric Workout (perfect for apartment dwellers--no noise!)One of the most frequent requests I get when it comes to at-home workouts is for them to be quiet. Maybe you’re in an apartment unit on the fourth floor and want to respect your downstairs neighbor. Maybe you’ve got a little one at home taking a nap and want to squeeze in a workout without waking her. Whatever the reason, thuds and creaking floorboards from jumping around can be a nuisance and hindrance to working out at home. I ran into this problem all the time when I lived in an apartment building in the North End—I felt terrible working out before and after work because I knew it would bother the people below me (I did it anyway though because, well, I’m selfish).

So how do you exercise without the noise associated with moving your body? Well, you could simply not move it. I don’t know why it took me so long to think of this! Today’s workout is a series of isometric holds. Your muscles will burn, and your neighbors/roommates will thank you.

This is also a great one to do if you’re trying to workout on a lunch break or another occasion when you don’t want to get drenched in sweat. No shower required after this workout (well, this is coming from someone who will use any excuse not to shower haha).

Isometric Workout

Equipment I Used:

  • A pair of 5-lb hand weights (optional—you can just use bodyweight)
  • Exercise mat

You’ll hold each position for 30 seconds and then move right onto the next without taking a break. After you’ve held each one for 30 seconds, do the same thing, holding each for 60 seconds. Once you’ve completed the 30-sec round and 60-sec round, take a one minute break. Repeat for a total of 3 times through (6 total rounds). This workout will take you just under 40 minutes to complete. If you’re short on time or a beginner, eliminate a round, going through twice instead of three times.

You can hold a pair of hand weights as you go through these for an added challenge or simply use your bodyweight. These are basic exercises, so I haven’t included written descriptions, but leave a comment should any questions arise!

  • Lunge (right foot forward)
  • Lunge (left foot forward)
  • Squat
  • Side Plank (right)
  • Side Plank (left)
  • Plank
  • Superman Hold
  • Lateral Raise Hold

Isometric Workout (perfect for apartment dwellers--no noise!)

WEARING | leggings: c/o Ellie  (use code nicoleperr20 to get 20% off your first order!) // tank: Athleta

During the last 60-second rounds, I had to drop the weight during the superman hold. Oh man, it was brutal.

P.S. If you constantly find yourself with the workout noise issue, my number one recommendation is to invest in a kettlebell. KB swings are the BEST way to silently get cardio and strength benefits from an exercise. Your heart rate will rise and your muscles will burn, all while keeping your feet planted firmly (and quietly) on the ground.


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  1. I love this workout! I no longer have to worry about being quiet, but isometrics are definitely something I need to do more of. Working your muscles in all different ways is so important!

  2. Heather says:

    Very nice! I will do this on my lunch break!

  3. I’m definitely going to do this workout! I like not having to be concerned about disturbing my neighbors when I workout at home. Thanks for sharing this!

  4. Thank you so much! This is exactly what I was looking for…a quiet but intense workout!

  5. Love this! Thank you for sharing 🙂

  6. I honestly really enjoy the workouts that you post. I did all of the AMRAP challenges this spring and routinely go to my “WERK” page on Pinterest (which is basically just your stuff) for new ideas.

    I also like that you come across as very down to Earth about your life and not too preachy. Keep up the great work.

    PS – How’s that half coming along?

    • Aw this put such a big smile on my face–thank you!! 🙂 The half is on pause–I’m maintaining a 7-mile run each week so that I won’t have to start from scratch, but just have been having the HARDEST time getting myself excited for training. I’m in the middle of a move, so once I’m settled in the new apartment, I’m going to dive back into it!

  7. Thanks for sharing this! I have an apartment on the second floor and always feel bad when I’m jumping around (I still do it anyways too). Will have to put this one into my workout rotation.

  8. I’m moving to the second floor apt of my building and have been thinking about ways to workout at home without driving my downstairs neighbor crazy- great ideas!

  9. This sounds fun! I always wanted that type of workout (whitout even knowing it), it’s muscular but the not-moving exercices seems easier to do. Thanks!

  10. During the last 60-second rounds, I had to drop the weight during the superman hold.

    Oh crap — I didn’t see the dumbbell in your hands for the superman. Now I have to do the whole thing again!

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