What’s the Idea?
Although all the gyms are closed at the moment, you can still do a quiet cardio workout at home – so you don’t disturb your household!
What’s the story
Quiet cardio workout is a form of exercise that doesn’t make a lot of noise so it is ideal for doing at home.
And although it doesn’t involve any high-energy jumping, it’s still a very effective workout and burns lots of calories.
You can choose how long you want your workout to be.
15 and 30 minute workouts are very popular and you can find many videos online for these time frames.
My workout usually takes around 20 minutes.
People should do this because…?
Doing a cardio workout at home is a very good form of exercise and will help you keep fit.
Exercise is also good for your mental health which is so important right now.
Low-impact cardio workouts are also easier on the joints than workouts that involve a lot of jumping.
How do you do it?
First, find a space in your home where you can exercise without any furniture, etc restricting your movements.
Then, if you have an exercise mat, put it on the floor and get ready for a fun workout!
Below is a selection of moves you could perform.
Or you could take a look at fitnessblender.com which has loads of great free workouts, including quiet ones.
Repeat each move for around one minute and rest in between moves as necessary.
Do a total of two rounds of each move, or three if you want your workout to last longer.
Reverse lunge with a kick
Stand with your feet together and then step one foot back to lower your body into a reverse lunge, with knees bent at 90-degree angles and your back knee off the floor. Then, perform a front kick with foot flexed. Immediately step the leg behind and lower into a reverse lunge.
Lower yourself very slowly into a squat and up again.
Step down into a plank, then back up, and extend arms above your head.
Elbow to knee twist
Standing up, do a twist (switching sides each after each move) by bringing the opposite knee high up to meet with the opposite elbow.
Plank with knee tuck and extension
Go into a plank position and bring one knee up towards your hands, then directly back out and into a reverse leg lift. Alternate back and forth between legs.
Low side steps
Slowly step back and forth from side to side in as low of a squat as you can manage.
If you’re looking for other quiet exercise to do at home, you could also try yoga.
Stuff you may need
- Exercise mat
- Gym clothes
- Gym shoes