Try These Cardio Exercises at Home to Get in a Workout Without Infuriating Your Neighbors

The closings of gymnasiums and studios and social isolation in recent weeks mean that many coaches bring their training into their living room. But cardio exercises at home can be noisy: Many require some form of jumping, which – while certainly effective in making you sweat – can also look like a giant angry toddler stepping on your neighbors in the apartment below.

Stress levels are already high due to the new coronavirus, and you don’t want to make matters worse by adding strained neighborly relationships to the mix. But you also don’t have to miss a cardio workout at home: you just need a low impact workout that eliminates jumping but allows you to work at a high intensity.

The best way to do this is to integrate many full body movements, Noam Tamir, CSCS, founder and CEO of TS Fitness in NYC, says SELF.

“When you jump, you use a lot more force – it is many times your body weight that you handle, so your heart rate will increase, and it will be a lot more on your muscles and joints,” he said. “However, doing movements that are multi-articular, where the hips, knees, shoulders and everything is involved, will be more beneficial in increasing your heart rate when you can’t have an impact.” This means focusing on the big movements like squats or push-ups, rather than single-joint exercises like tricep extensions or bicep curls.

In order to better mimic sweating, I’m really breathing hard now that you would get with traditional high-impact cardio home workouts, keep the rest short and repeat high for this type of movement, he says. In the training he created below, you will do this with a Tabata circuit (20 seconds of intense work followed by 10 seconds of rest), a regular circuit, where you will go from exercise to exercise without rest, a EMOM circuit (every minute on the minute), and an AMRAP circuit, where you perform as many laps as possible during a given period of time. (Of course, safety is paramount, so if you feel too short of breath or your condition deteriorates, give yourself extra time to rest.)

By combining these two factors – compound movements and intense work – you can get cardio training at home that will not make your neighbors climb. In addition, the low impact nature of training is also ideal for those who have common problems and who need to avoid high impact movements, as well as for beginners who may not be able to execute jump-based movements safely and effectively.

Do you want to start? Try these cardio exercises at home to sweat quickly.

Training

What you will need: No equipment is required for this training, although you may wish exercise mat for comfort during some of these movements.

Exercises:

Warming up of mobility

  • Cat-cow
  • Marching Glute Bridge
  • Board with T-shaped rotation
  • Reverse alternating slots

Tabata Starter

  • Bodyweight squats
  • Shoes

Circuit 1

  • Side slit
  • Superman
  • Dog mountain climber down

Circuit 2 (EMOM)

  • Mountaineers
  • Bicycle squeaks

Circuit 3 (AMRAP)

  • Side plank step
  • Front slit
  • Inchworm

directions

  • For warm-up, do each movement for 30 seconds, except for the board with rotation of the spine in T, which you will do for 20 seconds on each side.
  • For Tabata, for each movement, do 20 seconds of work then rest for 10 seconds. Take four turns.
  • For Circuit 1, complete the unilateral movements (lunge and mountaineer) for 25 seconds per side, and the Superman for 30 seconds. Do one to three rounds.
  • For circuit 2, set a timer for one minute and perform 20 repetitions of each exercise on each side. Rest for the rest of the minute. Take three turns.
  • For circuit 3, set a timer for four minutes. Perform 10 repetitions of each exercise (five on each side for the first two). Make as many turns as you can within this time.

The demonstrations below are Zach Job (GIF 1), a New York-based artist and producer who is also a promising drag queen known as Glow Job; Nikki Pebbles (GIFs 2, 4 and 5), a fitness instructor based in New York for more than nine years and a personal trainer and group trainer certified AFAA and NCCPT who regularly teaches cycling and cardio dance; Amanda wheeler (GIFs 3, 6 and 8), certified specialist in strength and conditioning and co-founder of Training force, an online training group for women serving the LGBTQ community and its allies; Teresa Hui (GIF 7 and 14), a New York native who has run more than 150 road races, including 16 full marathons; Cookie Janee, (GIF 9, 11 and 12) a background investigator and security force specialist in the Air Force Reserve; and Rachel Denis (GIF 10 and 13), a powerlifter who competes with USA Powerlifting and holds several powerlifting records in New York State.

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