Working out in your living room is so convenient - not to mention free! However, it's best to keep things quiet if you want to stay on good terms with your downstairs neighbors. That means jump roping, dancing, jumping jacks and other cardio exercises are out, especially if you like to exercise at night. Here are seven quiet workouts you can do at home that work up a sweat without shaking dust from the ceiling below you.
- Indoor Cycling: Not all cardio exercise is out of the question. Indoor cycling is an impact-free way to get your heart rate up, which is good for your joints and your relationship with Mrs. Jones downstairs. You might want to invest in a stationary bike, but there's another much more affordable option if you already own a bike: it's called a rear wheel trainer. Simply set your bike's rear wheel on the device so it spins freely without going anywhere. Place a rubber mat beneath your bike to protect the floor.
- Core Workouts: Any exercises you can do on the mat are likely to be quiet. Work your core with pushups, crunches, sit ups, planks and side planks. Do two or three circuits of these exercises to build amazing core strength without any noise.
- Arm Exercises: You don't need clunky, rackety equipment in your living room to work out your arms. A set a hand weights will do just fine. Bicep curls, arm circles, shoulder presses, shoulder raises and tricep kickbacks are just a few ideas to get you started. To build bulk, use heavier weights and do fewer reps. For lean, toned muscles, use lighter weights and more reps.
- Leg Work: Plenty of exercises to strengthen leg muscles require no jumping or noise at all. Squats, standing lunges, wall sits and leg raises build muscle without thumping the floor.
- Resistance Bands: Who says you need equipment or even weights to get a good workout? Work just about every muscle in your body by using your own body weight for resistance.
- Yoga: The relaxing and slow-paced nature of yoga makes it much quieter than cardio while still getting your heart rate up. In fact, even in formal yoga classes, participants are not to speak. Get your yoga on at home with the upward and downward facing dog, warrior I & II, open triangle, rotated triangle, half moon and much more.
- Stretching: Every workout should begin and end with stretching, and a quiet, at-home workout is no exception. The good thing about stretching is that, apart from your breathing, it's intrinsically silent. Stretch every muscle you worked out, holding positions that provide a stretch without hurting. Avoid bouncing so you don't injure yourself.
Just because you live above someone doesn't mean you can't get a good workout in your living room. Try these workouts to burn fat, build muscle, and increase your health, all without stepping foot out of your apartment.