Quiet Workout

So you finally have some internal push that is motivating you to workout… but your roommate is sleeping. Here is your solution: the quiet workout!

This workout is equipment-free and minimizes sliding and jarring movements so that you can workout without disturbing your roommate or waking up your entire house.

Warm up

Start with a quick warm up. Stretch, throw in a few yoga moves, and get your heart pumping a little.

The Workout

10 Front Kicks:

Stand tall with feet hip-width apart. Raise one knee up and then kick forward, extending your leg out straight. Bring your foot back to the ground and repeat with the other leg. Do 10 kicks with each leg.

20 Uppercuts:

Start in a boxing stance, feet shoulder-width apart with one foot slightly forward. Keep your elbows close to your body and fists up by your chin. Bend your knees and twist your hips, driving your back fist upward in a powerful uppercut motion. Alternate between left and right, doing 20 uppercuts in total.

10 Side Kicks, with each leg:

Stand with feet shoulder-width apart, hands in loose fists by your chest. Lift one knee up and extend your leg out to the side, kicking with the heel. Bring your foot back to the ground and repeat with the other leg. Do 10 side kicks with each leg.

15 Squats:

Stand with feet shoulder-width apart, hands on your hips or extended in front of you. Lower your body by bending your knees and pushing your hips back, as if sitting in an invisible chair. Keep your chest up and back straight. Push through your heels to return to the starting position. Complete 15 squats.

5 Push-ups:

Get into a plank position with hands slightly wider than shoulder-width. Lower your body by bending your elbows, keeping them close to your body. Push back up to the starting position. Do 5 push-ups.

40 Russian Twists:

Sit on the floor with knees bent and feet flat. Lean back slightly and lift your feet off the ground. Hold your hands together at chest level and twist your torso, tapping the ground beside your hip with each twist. Do 20 taps on each side, for a total of 40 Russian twists.

30 Crunches:

Lie on your back with knees bent and feet flat on the floor. Place your hands behind your head or crossed over your chest. Lift your upper body, using your abdominal muscles, and then lower back down. Do 30 crunches.

:30 Second Plank:

Get into a forearm plank position with elbows under your shoulders and feet hip-width apart. Keep your body in a straight line, engaging your core. Hold this position for 30 seconds.

5 Tricep Dips:

Sit on the edge of a bench or chair, hands gripping the edge beside your hips. Move your hips forward and lower your body, bending your elbows to a 90-degree angle. Push back up to the starting position. Do 5 tricep dips.

10 Standing Calf Raises:

Stand with feet hip-width apart, hands on your hips. Lift your heels, standing on your tiptoes, then lower your heels back down. Complete 10 standing calf raises.

15 Kickbacks, with each leg:

Get on all fours with hands under your shoulders and knees under your hips. Extend one leg straight back, lifting it up until it’s parallel to the ground. Lower the leg back down and repeat on the other side. Do 15 kickbacks with each leg.

20 Vertical Leg Crunches:

Lie on your back with legs extended straight up toward the ceiling. Place your hands behind your head or crossed over your chest. Lift your upper body, reaching toward your toes. Lower back down and repeat. Complete 20 vertical leg crunches.

:30 Second Side Plank, on each side:

Get into a side plank position, resting on one forearm with your elbow under your shoulder and feet stacked. Keep your body in a straight line, engaging your core. Hold this position for 30 seconds, then switch to the other side and hold for another 30 seconds.

:30 Bridge:

Lie on your back with knees bent and feet flat on the floor. Place your arms by your sides, palms down. Lift your hips toward the ceiling, squeezing your glutes at the top. Hold this position for 30 seconds.

15 Jackknife Sit-ups:

Lie on your back with legs extended and arms above your head. Simultaneously lift your upper body and legs, reaching your hands toward your toes. Lower back down and repeat. Complete 15 jackknife sit-ups.

20 Bird-Dogs:

Get on all fours with hands under your shoulders and knees under your hips. Extend your right arm forward and left leg back, keeping them parallel to the ground. Return to the starting position and repeat with the left arm and right leg. Do 10 repetitions on each side, for a total of 20 bird-dogs.

5 Push-ups:

Get into a plank position with hands slightly wider than shoulder-width. Lower your body by bending your elbows, keeping them close to your body. Push back up to the starting position. Do 5 push-ups.

20 Lunges:

Stand with feet hip-width apart, hands on your hips. Step forward with one foot, bending both knees until your front thigh is parallel to the ground and your back knee is just above the floor. Push back up to the starting position and repeat with the other leg. Do 10 lunges with each leg, for a total of 20 lunges.

10 Squats:

Stand with feet shoulder-width apart, hands on your hips or extended in front of you. Lower your body by bending your knees and pushing your hips back, as if sitting in an invisible chair. Keep your chest up and back straight. Push through your heels to return to the starting position. Complete 10 squats.

15 Standing Calf Raises:

Stand with feet hip-width apart, hands on your hips. Lift your heels, standing on your tiptoes, then lower your heels back down. Complete 15 standing calf raises.

1 Minute Plank:

Get into a forearm plank position with elbows under your shoulders and feet hip-width apart. Keep your body in a straight line, engaging your core. Hold this position for 1 minute.

Cool down

Start the cool down with more stretching, do a little yoga, walk it out, and drink lots of water.

What do you think?

What do you think of this workout? What are your favorite workouts outside of the gym? Share with us in the comments section below.

3 Comments

  1. avatar Diamond says:

    I used to do this 5 times a week and lost so much weight and gained so so much self-confidence. It’s simple, takes minimal time out of your day, and is QUIET so you can do it anywhere! About to start the routine now while out of town, visiting family even though everyone is asleep!

  2. avatar Railan says:

    Thank you SO MUCH for this! You are awesome for putting this up..just what I needed, because I have to get up earlier than everyone else in my house (gah…not a morning person -_-) to get some exercise in without waking everyone up!

  3. avatar stella says:

    hi
    could you add a description for the non-obvious moves? like russian twist and jack knife and bird dog? some of these i haven’t heard of.
    so excited to try it, cant wait! i’ve been looking for something like this forever =]

x

Leave a Comment

Your email address will not be published. Required fields are marked *