In an era where convenience is king, the allure of working out at home is undeniable. Gone are the hassles of commuting to a gym or waiting for equipment.
Instead, it's just you, your living space, and perhaps the occasional thunderstorm outside to accompany your fitness journey. However, as many have discovered, home workouts come with their own set of challenges, particularly when it comes to noise. Anyone who's ever had a neighbour bang on their door mid-squat jump or a room-mate threaten eviction after one too many burpees knows the struggle of keeping the peace while getting in shape.
Enter the quiet workout, a 30-minute, total-body circuit designed to be as silent as it is effective. This routine offers a perfect solution for those looking to avoid the gym without annoying their neighbours or room-mates. It targets every major muscle group through static holds and bodyweight-only moves, making it a stealthy yet powerful way to exercise. Plus, with no noisy equipment needed, the only sound might be your playlist.
This workout consists of 3 rounds of a carefully curated circuit. For an added challenge, time each round and aim to shave seconds off as you progress. Alternatively, for a social element, Stone suggests a friendly competition with a roommate – just keep any smack talk to a whisper.
Begin with a plank to warm up all your muscles and focus on your core. Ensure your palms are shoulder-width apart and elbows are aligned below your shoulders. Engage your glutes and focus on a point on the floor ahead of you, maintaining your form throughout.
Air Squat (10 reps): Stand with your feet hip-width apart, toes slightly outward. Simulate sitting in a chair, bending your knees and pushing your butt back. Raise your arms parallel to the floor, keeping the weight in your heels and knees behind your toes.
Using the edge of your bed or couch, perform triceps dips to work those upper arms. Keep your hands just outside your hips and bend your elbows to a 90-degree angle before lifting yourself back up.
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Step forward into a lunge, lowering yourself straight down so that your front knee stays above your foot. Hold for three counts before switching legs.
Superman (15 reps): Lie face down and lift your arms and legs, forming a 'U' shape with your body. Hold for three seconds at the peak of the exercise.
Russian Twist (15 per side): Sitting on the ground, lean back slightly with your feet raised. Rotate your torso from side to side, keeping your legs stationary.
Glute Bridge (15 reps): Lie on your back with knees bent and your feet flat on the floor. Lift your hips to form a straight line from shoulders to knees, holding for two seconds.
Wall Sit (30-60 seconds): Stand two feet from a wall and slide down as if sitting in a chair, knees at a 90-degree angle. Hold this position, keeping your abs contracted.
The quiet workout is not just a practical solution but a considerate one. In shared living spaces, being mindful of others is key to maintaining harmony. By choosing a workout that minimizes noise, you demonstrate respect for those around you while still committing to your fitness goals.
