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. Stretch, throw in a few yoga moves, and get your heart pumping a little.


The workout

  • 10 front kicks
  • 20 uppercuts
  • 10 side kicks, with each leg
  • 15 squats
  • 5 push-ups
  • 40 Russian twists
  • 30 crunches
  • :30 second plank
  • 5 tricep dips
  • 10 standing calf raises
  • 15 kickbacks, with each leg
  • 20 vertical leg crunches
  • :30 second side plank, on each side
  • :30 bridge
  • 15 jackknife sit-ups
  • 20 bird-dogs
  • 5 push-ups
  • 20 lunges
  • 10 squats
  • 15 standing calf raises
  • 1 minute plank


Cool down. Stretch again, 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.

Author: Anna Patrick


  1. 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. 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. stella says:

    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 =]

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