Apartment Workout: Quiet Exercises For Beginners

If you live in an apartment or other shared living space and need to be mindful of noise, there are plenty of quiet workouts you can do. Here are a few options:

Bodyweight exercises: These are quiet exercises that use your own body weight as resistance, such as push-ups, squats, and lunges. They are a great way to get a full-body workout and don’t require any equipment.
Low-Impact Cardio: Low-impact cardio workouts are ideal for apartments because there is no jumping. This is a great way to burn calories and build muscle without placing extra strain on your joints.
Yoga and Pilates: Both yoga and Pilates can be done with minimal space and no equipment. There are many videos and tutorials available online that can guide you through it.
Resistance bands: These flexible bands offer resistance when stretched, making them a great tool for strength training. They are small and portable, so they are easy to use in an apartment.
High-intensity interval training (HIIT): HIIT workouts involve short bursts of intense activity followed by brief periods of rest. They are a great way to get a full-body workout in a short amount of time and can be done with minimal space and no equipment.

My Apartment Workout Routine

Circuit 1: Upper Body

Tricep Dips On A Chair: 10 Reps
Up And Down Planks: Time: 15 Seconds
Pushups: 10 Reps
Bear Crawl: 10 Reps

Circuit 2: Core

Crunches: 10 Reps
Leg Lifts: 10 Reps
Lying Hip Raises: 10 Reps

Circuit 3: Lower Body

Forward Lunge: 10 Reps Per Leg
Air Squats: 10 Reps
Wall Sits: Time: 15 Seconds

As always, before beginning any exercise routine, be sure to check with your doctor!

Quiet Apartment Exercises

1. Tricep Dips On A Chair

Tricep dips are a simple exercise that is very effective when trying to tone the arms. The only thing you need for this move is a chair. We promise if you do this move, you will be sore and you will see results in no time. Be sure to get a sturdy chair and place it on solid ground so you don’t fall over while doing this move.

Squeeze the core while doing tricep dips to add another muscle to your workout.

Target Muscles: Tricep, Core

Below are the steps for doing tricep dips on a chair:

Sit at the edge of the chair with your legs at a 90-degree angle and feet flat on the ground
Place your hands next to your hips and lift your body off the chair.
Bend your elbows and lower your body.
Press your body back up by straightening the arms/elbows.
Repeat 15 times for 3 rounds.

2. Up And Down Planks

An Up and Down Plank is very similar to a push-up but requires the constant use of your core. You will move from a plank position to an elbow plank position and repeat several times for 1 minute, holding each position for approximately 10 seconds.

This move uses no equipment and will strengthen the upper body and core muscle groups if done properly and consistently. Once you have this mastered, try going from plank to elbow plank quicker for more results.

Target Muscles: Arms, Shoulders, Core

The steps for efficiently doing up and down planks:

Get to a plank position (on all fours, arms directly under your shoulders, feet shoulder-width apart, toes on the ground).
Move one hand down to your elbow.
Move the other hand down to the elbow.
Raise one at a time both arms back to the original plank position.
Repeat after holding each position for 10 seconds.

3. Pushups

A basic pushup is an exercise move that uses body weight to achieve results. If you are hoping to obtain stronger muscles, then this is the move for you.

Target Muscles: Chest, Triceps, Shoulders

Here is how to do a push-up:

While facing the floor, go to a plank position (arms directly under your shoulders, feet shoulder-width apart, toes on the ground, hands flat on the ground in front of you).
Lower your body to the ground by bending your arms.
Extend your arms back into the plank position until your arms are straight.
Repeat 15 times for 3 rounds.

4. Bear Crawl

Bear Crawls help to develop your core and upper body strength. While doing this move, you will crawl all over the apartment floor, so make sure you have space to do this. For maximum results, we encourage you to engage the core while working on the other muscle groups. We love this move because it helps to tone muscles quickly and know you will feel this one in the morning.

Target Muscles: Legs, Glutes, Shoulders, Chest, Core

The right way to do the bear crawl:

Begin from all fours, on your hands and knees. Keep hands under your shoulders and knees under your hips.
Lift knees off the ground.
Crawl forward 10-20 yards.
Crawl backward 10-20 yards.
Then crawl from side to side 10-10 yards on each side.
Repeat for 1 minute.

5. Forward Lunge

Lunges work one leg at a time and engage a number of different muscle groups. We suggest doing lunges in place because of the lack of room to move around freely while working out inside your apartment. This move can be done by taking steps forward if space is available to you.

Lunges are designed to work your leg muscles, the biggest muscle in your body. Due to the size of this muscle being worked, you can expect your heart rate to increase while doing this move.

Target Muscles: Hamstrings, Quadriceps, Core, Inner-Thigh muscles, Glutes

Here’s how to do in-place lunges:

Stand with your feet together and your hands on your hips.
Take a large step forward with your left leg.
Lower your body so your back knee makes a 90-degree angle.
Step back to your original standing position.
Repeat using the opposite leg.
Alternate legs and do 10 reps for 3 rounds.

6. Air Squats

Air Squats use only your body weight to tone leg muscles. This is a simple move to perform without any required equipment. When you have mastered this move, you may consider adding weights to add another level of challenge to your workout.

Target Muscles: Glutes, Lower Back muscles, Quadriceps, Hamstrings, Core

Here’s how to do air squats:

Stand with your feet shoulder-width apart, and point your toes out slightly.
Keeping your arms by your sides, bend your knees and lower your body as if you were going to sit in a chair.
Push your rear back to go as deep as possible into the move.
Raise your arms in front of your body, parallel to the ground as you lower into the chair-seated position.
Lower your body as low as possible, and then straighten the legs and lower the arms.
Repeat 15 times for 3 rounds.

7. Wall Sits

Wall sits are easy to perform in any location. When you hold this position, remember to breathe to keep from passing out. If you cannot make it the entire 30 seconds, simply straighten your legs and get right back to it, and try to hold it longer each time you attempt the move. You might feel your legs tremble, but just know that it means you are working your muscles correctly and will see results soon!

Target Muscles: Quadriceps

Here are the steps for doing wall sits:

Stand against a wall with your back straight and your hands by your sides.
Lower your body so your back is against the wall and your legs are bent at a 90-degree angle.
Keep your feet shoulder-width apart.
Hold the position for 30 seconds.
Repeat 3 rounds.

8. Crunches

When you know summertime is coming and you need to work on your stomach muscles, the best thing to do is start with ab exercises. The most common exercise to help build your core muscles and develop ab muscles are crunches. No equipment is needed unless you prefer to exercise on a yoga mat.

Target Muscles: Core

Below are the steps for doing crunches:

Lay on the floor with your knees bent and your feet flat on the ground, hip-width apart.
With your hands behind your head, raise your shoulders off the ground, using your core muscles.
Repeat 15 times for 3 rounds.

9. Leg Lifts

Leg lifts are another great way to prepare your body for summertime and swimsuit weather. This move engages the core and helps to strengthen the muscles in your midsection.

Target Muscles: Core

Here are the steps for doing leg lifts:

Lay on your back, legs extended out straight.
Hands by your sides, lift your legs up off the ground.
While engaging the core muscle group, lower and lift your legs 15 times for 3 rounds. For an added challenge, hold your feet in the air for 2-3 seconds before lowering.

10. Lying Hip Raises

Lying Hip Raises helps to strengthen your glute by helping extend the hips. This move is designed to make your glute muscles stronger but only works if you engage them for the entire duration of the exercise.

Target Muscles: Glutes

Here’s how to do lying hip raises:

Lay on the ground, knees bent, feet flat on the ground.
Raise your hips off the ground, squeezing your glutes at the top of the move.
Lower your hips back to the ground.
Repeat 15 times for 3 rounds. For an added challenge, hold the move with your hips off the ground for 2-3 seconds.

Working out doesn’t always mean a trip to the nearest gym or running for miles outside. The moves described above can make it possible for you to achieve your fitness goals from the comfort of your own living room.