Quiet Cardio: An Apartment and Hotel Friendly Workout
Whether you live in an apartment with neighbors above and below you or are travelling this summer and staying in a hotel, getting in a workout from your room can seem awkward or impossible. But it doesn’t have to be! Here is a quiet cardio workout that won’t upset the neighbors!
Here’s how to do it.
Set a timer for :45 seconds with a :15 second rest in between. For each exercise below, do as many repetitions as possible in that :45 second window:
Circuit:
Squat to Calf Raise
Butt Kick with Row
Inchworms
Stepping Skaters
Mountain Climbers
Reverse Lunge to Front Kick Right
Reverse Lunge to Front Kick Left
Squat Hold with Alternating Punches
Walking Burpees
Modified Step Jacks
After one round of the circuit, rest, then repeat once more for a twenty-minute cardio workout!
If you’re unsure of how to do an exercise listed above, or need a modification, check out the exercise descriptions below.
Exercise Guide:
Squat to Calf Raise: With feet just wider than hip width, sit down and back into a squat. Rise up from the squat and press into the toes into a calf raise at the top of the movement. Reset the heels on the ground and repeat. Try to make this move smooth and continuous.
Butt Kick with Row: Stand tall with feet hip width apart with your arms extended out in front of you. Bend one knee, bringing the heel towards your butt. At the same time, row both arms, pulling the elbows back and squeezing your shoulder blades together. Bring the arms out and lower the leg. Repeat the same motion on the other leg, continuing to row both arms. Try to move with speed and purpose.
Inchworms: Stand at the edge of a mat with your feet shoulder width apart. Hinge from the hips and bring your hands to the mat, just in front of your feet. Walk your hands forward until you’re in a plank position. Reverse the movement by walking your hands back towards your feet and standing back up.
Stepping Skaters: Start in a standing position with feet shoulder width apart. With knees slightly bent, step laterally to the right, tapping your left back behind your right. Step laterally to the left, tapping the right leg behind the left. Continue moving quickly side to side, keeping the knees bent and core engaged.
Mountain Climbers: Start in a tall plank position on the hands and toes. Keep your core braced and your back long and flat as you drive one knee up between the hands. Bring the foot back down to plank and quickly switch feet. Continue quickly alternating knees.
Reverse Lunge to Front Kick: Stand with feet shoulder width apart. Take a long step back with your left leg into a lunge position. Bend at both knees until they’re about 90 degrees. Extend both legs. Step the left foot back in, so you’re in standing position again. Then, with your right leg, perform a front kick by lifting the knee up, extending the leg out straight, then bending the knee, and lowering it. Continue working on side at a time: stepping back with the left leg into lunge and kicking with the right leg for one entire round. In the second round, repeat the same sequence with the opposite sides.
Squat Hold with Alternating Punches: With feet just wider than hip width, sit down and back into a squat. Make sure to keep your core braced as you hold the squat and start punching one arm at a time. For the punches, start by making a fist and bringing both hands up to your face. Extend one arm straight in front of you, leading with the knuckles. Then quickly bring it back to the face and switch arms. Make these fast and purposeful!
Walking Burpees: Start in a standing position with feet just outside shoulder width apart. Sit into a squat and lower your hands to the floor in front of you so that they’re just inside your feet. Place your weight into your hands and step both feet back so you’re in a plank position. Then, walk your feet back up towards your hands so you’re in a squat position again. Stand all the way up to the starting position.
Modified Step Jacks: Start in a standing position with your feet together and hands by your sides. Step your right leg to the right, bringing both arms up above your head. As you lower your arms, bring your left leg into the right to meet up with the right leg. Repeat in the opposite direction, stepping the left leg out to the left. You’ll end up stepping side to side.