I hope you all enjoyed last week’s week of workouts! Today, we’re going back to a structure that’s been popular during this quarantine. This quiet home workout requires no equipment and is made up of low-impact exercises that won’t bother your downstairs neighbors.
I will continue to post as many workouts as I can while we’re all stuck at home. In turn, you can help support me by subscribing to my YouTube channel, purchasing my Studio Pumps class pack, or simply by sharing these workouts on social media and with friends. These contributions to my small business are so greatly appreciated and allow me to continue providing you with these workouts. 🙂
Quiet Home Workout
This quiet home workout is broken up into three circuits. In each circuit, you’ll do the exercises for 30 seconds each, back to back. You then rest for 30 seconds before repeating the circuit. You’ll go through Circuit 1 three times. In Circuits 2 & 3, you’ll alternate right/left/right/left, so we’ll go through them four times.
As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:
- 5-Min Warm Up
- 7-Min Gentle Warm Up (no jumping)
Workout Breakdown
CIRCUIT 1
See 1:32 in the above video for a preview of the exercises.
- Sumo Squat Pulse to Star Calf Raise
- Bear Plank Extensions
- Heel Squeeze Prone Lift
CIRCUIT 2
See 8:05 in the above video for a preview of the exercises.
- Kneel to Knee Drive
- Lunge Pulse to Knee Drive
- Hydrant Pulse x2 Crunch
- Clamshell Lifts
CIRCUIT 3
See 18:36 in the above video for a preview of the exercises.
- High Plank Arm Slide to Windshield Wiper
- Bicycle Crunch Low – High
- Reverse Plank Knee Pulls
Similar Workouts
If you liked this quiet home workout, I have a bunch of other apartment-friendly, low-impact workouts using a similar structure:
- Quiet Bodyweight Workout – same structure, different exercises
- No Equipment, No Noise Workout – same structure, different exercises
- Mini Band Home Workout – another quiet workout that just requires a resistance band loop
- Low-Impact Home Workout – this one requires a set of medium dumbbells
xo Nicole
Bodyweight is super effective and it really works for me! Thanks for sharing!
Thank you for this creative, low-impact, no-noise workout! We don’t have downstairs neighbors, but I do have one WFH husband and two home-schooling kids that I don’t ever want to disturb. I love that I can do this in our living room – rather than outside – so if someone needs me, they can find me. Silent workouts are a super insightful solution for a lot of circumstances these days! 🙂