Getting to the gym isn’t always possible. There are times when, with all of your other commitments, you simply don’t have the time. On certain days it can feel like too much of a hassle. You have to get to the gym, get changed, do your workout, change again, and then drag yourself home. Under other circumstances like social distancing, workers strike or holidays, they may be flat-out closed!
However, you still need to fit in your daily exercise, which is where home workouts come in handy. There are plenty of exercise options you can do at home, even if there’s not a lot of space, you have no equipment, or you need to be mindful of the neighbors. To live in a building that offers amenities such as a gym and spa, rent an apartment from a company like Blueground. They offer stunning apartments that are completely furnished and fully-equipped. In addition, many of the properties exist in buildings with pools and/or excellent gym facilities.
If you don’t happen to live in a building with a gym and moving isn’t an option right now, here are some tips to make equipment-free home workouts easier.
While you don’t need a lot of space for most home workouts, you do need to have at least a small area that’s clear. The last thing you want to worry about is knocking things over and accidentally injuring yourself. Ensure that all mess and clutter have been dealt with before starting.
The living room is a good choice because it’s usually the largest space in an apartment. If you have to, move any furniture and decorations out of the way. Just make sure you have a few feet of space in every direction so you can move around.
Another good thing about working out in your living room is that you can watch T.V. while being active. It is usually a nice distraction and might even double your workout time.
Don’t let a lack of exercise equipment be an excuse. Firstly, there are plenty of home workouts that rely solely on body weight. YouTube is a great source for all sorts of workout videos and inspiration. Find your new free, online trainer in minutes!
You can also use a wide range of everyday items. For example, full water bottles can replace dumbbells, large detergent containers can make great kettlebells, and a heavy backpack can be used as a weight for squats.
Your walls and furniture can also help. You can use a wall to work your legs and glutes, while a chair or a couch is perfect for working your triceps. One thing you need to be careful about is the noise. If you’re too loud, you could end up with very angry neighbors, some of whom might not hesitate to file a noise complaint.
So, when designing your at-home workouts, opt for low-impact moves that won’t make too much noise. You can also check out workouts like this Silent Cardio Killer. It’s quiet, it’s short, but it’s very intense and will get you sweating up a storm in no time.
Here are four ideas for equipment-free home workouts you can do in small spaces that won’t cause any disturbance to your neighbors.
Though many workouts include high impact moves, jumping isn’t necessary for a good workout. It’s also something you want to avoid unless you live on the ground floor or you know for a fact your neighbors are away.
There are lots of low impact moves you can do that won’t make a sound but will still get your heart rate up. Squats, lunges, crunches, and planks are great low-impact exercises that are intense enough to get you sweating and quiet enough to do anytime.
However if you do have the benefit of living on the ground floor (with no neighbors below you) or sturdy poured concrete floors, you can try out a bodyweight and jump role 20-minute circuit to add some high intensity to your routine.
Resistance bands are cheap and can make any exercise more challenging. They’ll not only give you a good cardio workout but will improve muscle strength too.
You can use resistance bands to make normal body weight exercises like crunches, push-ups, and squats more difficult. They can also help with arm exercises like triceps extensions and bicep curls.
The advantage of using resistance bands instead of dumbbells is that they allow you to perform more natural movements. Plus, if you drop a resistance band, you won’t give anyone a heart attack as you would with a free weight.
Ballet moves like arabesque leg lifts are incredibly intense and quiet. You also don’t need any special equipment to do a ballet-inspired at-home workout. A table or a cupboard can become the perfect ballet barre.
Check out this 15-minute full body ballet workout that will get your heart rate up, help you strengthen your muscles, and keep your neighbors happy.
While yoga might not always make for a very intense workout, it is an excellent option because it’s quiet. It’s also great for your mental wellness as well as your physical one. Plus, if you pick up the speed, you can get quite a bit of sweat going.
You can also search online and find quite a few yoga-based workouts that employ high-intensity interval training. These kinds of home workouts may be quiet, but they will get you to burn tons of calories.
A quick and easy workout idea is to use the stairs of your building. You’d be surprised at what a good workout you can get from just walking up and down. If you take it to the next level and run up and down the stairs, you will burn calories and develop buns of steel.
Plus, you won’t bother the neighbors and there’s no clean up involved either. You can also do multiple workouts during the day. Going to the store? Take the stairs. Walking the dog? Take the stairs. Going to a movie? Take the stairs. Before you know it, you’ll be fitter than ever!