7 Quiet Workout Tips So You Can Exercise at Home Without Infuriating Your Neighbors

“I don’t think you should limit yourself,” says Clayton. “Do I think you should do cardio? No, but when it comes to HIIT training, totally. Use your modifications and then you can really do whatever you want. “

2. Try sliders.

Another way to make your movements quieter is with sliders recommended by Morit Summers, NSCA-CPT, founder of Form Fitness in Brooklyn. She explains that you can use them for movements like modified burpees, which involve pushing your knees in and out and standing up instead of jumping loudly. Or, you can use them for reverse lunges by sliding your leg behind you instead of putting your foot on the floor. The possibilities are endless. (Check out these slider exercises for more ideas.)

“There are a lot of moves you can do if you move in that quick motion but don’t hit the ground,” says Summers. “It’s an aspect of control that you have to have. Otherwise, you can get out of hand. “

This control has an added benefit: slider exercises tend to work your core harder, which can give more core focus to any move you choose.

Plus, you don’t necessarily have to buy a set of sliders. Summers says using household items like socks or towels on a hardwood floor does the trick, making it an accessible alternative to any home workout routine.

3. Build a padded exercise room.

Aside from making quieter changes to your workout, you can also muffle noise by adding padding on your floor. Clayton recommends investing in a thick yoga mat to absorb the power of louder movements and training in socks instead of clunky sneakers.

If you’re serious about creating a more permanent home gym in your home, then you can install removable fitness flooring. It offers more space than a yoga mat – great for kickboxing – and can be relatively inexpensive.

Depending on the age of your building, the noise can still penetrate even with the right upholstery.

“Even if you have really good floors and you’re in a really old apartment, I’m not sure it’s going to matter,” says Summers. “I jump into my apartment and my apartment is shaking – and I’m on the first floor.”

But that doesn’t mean that upholstery is of no use. While it doesn’t do much for high-impact movements like a jump squat, it can help muffle the noise for softer movements like lunges so as not to disturb your downstairs neighbors.

4. Get quieter devices.

If you want to invest in cardio equipment at home, it is important to think about your life situation. Some devices are just better for home use than others.

For example, an indoor bike is generally quieter (and smaller, though there are also space issues) than a treadmill. But indoor cycling bikes are not all the same for reasons of silence: Magnetic resistance wheels, which use magnetic resistance to generate tension against the flywheel, generate very little noise, which makes them a safer choice for homes. (Bicycles with frictional resistance can be a bit noisy.) I got away with pedaling my magnetic Echelon bike in the early hours of the morning and I didn’t have a single complaint from my rental company.

Another quiet cardio machine? A rowing machine, suggests Clayton, which she says won’t clutter the floor while in use. There are even some unique models that fold up to slide under your bed for easy storage.

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