Best Exercises for Small Apartment Workouts

For three years lived in a 400 sq ft studio in the city. The walls were thin, my neighbor downstairs worked night shifts and the floor was hardwood. I found out pretty early that a normal plyo session will get you a note taped to your door quicker than abs.

It has nothing to do with foldable equipment or fitting a treadmill in the closet, it’s about working out in a small apartment. It’s a matter of choice and tactics. You require exercises that have a high metabolism and fit within a 6’x4′ box. The acoustics should also be taken into consideration.

These are the top exercises to perform in a small apartment, from most efficient to most loud.

The Space Reality Check

No gym is required. Clear floor patch is required. Push the coffee table to the side. Roll up the rug. If you can lie flat with your arms extended without touching a leg of the chair, then you have enough room!

People often make the wrong choice of exercise in small areas, and that is to select exercises that move. Lateral lunges and broad jumps call for a runway, which you may not have. Continue to do stationary exercises. Operate on a vertical plane or stationary line. Utilize body weight.

How to Manage Noise

Let’s get in tune with the sound, before we look at moves. This is the most common worry of people living in apartments.

Impact noise is transmitted through joists and floors. Dumbbell drop or a stomp is heard on the floor below. If you don’t have carpet and live on a lower floor, you’re free. You need to modify if you’re on the 3rd floor with hardwood.

Purchase a thick yoga mat. Grocery store mats are $10 and have no shock absorption. Invest in a high density mat for $30 – $50. It will help to prevent damage to your joints and to dampen the thud. Also, go down to just socks. A shoe with bare feet or socks is much quieter than a shoe with sneakers.

The Best Low Impact Exercises

The movements tone the body, tone the fat, and tone the muscle without the damage of jumping. They are “neighbor safe.”

1. Reverse Lunges

Forward lunges are not safe in small areas. You come forward, you slide on a rug, or you kick the television. Reverse lunges correct this. You go back into the area you have just swept clean.

• Stand tall.
• Step one foot back.
• Bend your hips, so your knees are at right angles.
• Pass through front heel to stand up.

Keep your chest up. Take into account your overhead reach if you have low ceilings. These work your quads and glutes without a sound!

2. Bodyweight Squats

The squat is the queen of home workouts. No additional side space requirement. It can be done while watching Netflix, waiting for coffee, etc.

If using weights, reduce speed to make it harder. Slow down for three seconds and then pop up in one second. This is a “tempo” approach that raises the amount of time under tension in order to effectively break down muscle fibers. Heavy plates aren’t necessary to get the burn on.

3. Glute Bridges

You may not be able to fit in a deadlift, but you can lie on the floor. Glute bridges target the back of your legs (the glutes and hamstrings).

• While on your back, knees bent.
• Raise the hips up to the ceiling.
• Tighten buttocks at the top with a squeeze.
• Lower slowly.

To add resistance, put a heavy backpack on your hips or a water jug on your hips. It is low cost and efficient.

4. Inchworms

This is a whole body transition movement to get from standing into the floor and then back up. Stretches hamstrings and engages core!

• Stand tall.
• Hinge at the hips, and touch the floor.
• Move arms to a high plank position.
• Hold for a second.
• Stomp hands back to feet and stand up.

It’s an alternative to the treadmill. It will get your heart rate elevated without allowing the feet to harden.

The Upper Body Fix

If you have a low ceiling fan, you can’t press overhead. A bench press is not possible without a rack. Here’s what you have to do rather.

5. Push-Ups

Push-ups are an ideal upper-body workout. They target the chest, shoulders and triceps.

If regular push-ups are difficult or painful for your wrists, raise your hands. Rest your hands on the edge of your couch, a sturdy chair or even the kitchen counter. The higher the hands are the easier the movement is. If advanced, place feet on couch.

Pike Push-Ups

These work the shoulders just like an overhead press. The exercises do not require standing.

• With downward dog position start. The body is made in a “V” shape.
• Bring the top of your head to the ground between your hands.
• Press back up.

Elbows facing towards each other. This move takes up very little space, and no equipment.

The Silent Cardio Solution

The toughest aspect of apartment fitness is cardio. Burpees, tuck jumps and jumping jacks are noisy. They jitter all over the ground.

Mountain Climbers

Never run your legs! That creates impact. Rather, pull your knees towards your chest slowly and with control.

• Enter into high plank pose.
• Bring one knee up in, alternate.
• Maintain hips below the knees.

Now pretend you are running horizontally. The faster you move your legs the higher your heart rate will be, but your feet never slam the ground.

Shadow Boxing

Shadow box if you don’t like planks, or feel like an athlete. Requires no space. Stand in one spot. Throw punches. Rotate your torso. Keep your guard up.

It is actually quite fatiguing. Play 3 minutes of straight jabs and crosses. You will sweat. It works to develop the upper body endurance and helps you stay on your toes. Simply observe which elbows to NOT punch in the drywall!

Exercise Comparison

Let’s take a quick glance at how these moves apply to your space.

Equipment Worth Buying

It’s possible to get fit without any equipment. However, a few small things can help. Avoid purchasing a barbell. It will rust and you will have to stumble over it.

• Resistance Bands: These cost about $15. They are flat, fit in a drawer and provide added resistance when squatting or pressing without weight. They are silent.
• Adjustable Dumbbells: These cost between $200 and $600, but they eliminate a rack of dumbbells. If you intend to put up with it for some time, they make a good investment.
• Suspension Trainer: These systems are attached to a door. They perform rows and pull-ups with your own weight. They fit in a pocket-sized bag.

If possible, don’t use vinyl-covered dumbbells. When they touch they clank. Cast iron or neoprene is quieter.

The Air Quality Factor

There is one thing no one ever mentions — ventilation. Heating up and stuffiness quickly take place in small rooms.

High intensity intervals require a lot of oxygen. In a closed studio, CO2 levels increase. You feel dizzy, your head is aching and your performance drops.

Open a window. Turn on a fan. When using a radiator, never put your yoga mat in front of it. With good air circulation, you stay fresh during exercise.

A Simple 20-Minute Routine

There’s no need to download any app. You need a timer. Program it for 20 minutes. Do this circuit.

• Bodyweight Squats: 15 reps.
• Push-Ups: 10 reps.
• Reverse Lunges: 10 backward lunges each leg.
• Mountain Climbers: 20 reps all together.
• Plank: Hold for 45 seconds.

After the plank rest for 60 seconds. Then repeat. Attempt to complete 4 rounds. If it’s too simple, reduce the others to 30 seconds. If it’s too tough, decrease the reps.

This exercise session targets all muscles. It burns calories. Easy to fit in the corner of your living room. And best of all: your neighbour below won’t hear a thing!

When to Go Outside

Sometimes the walls seem to be closing in on you. That is normal.

You can search for parks with exercise areas outside using a search term. Outdoor calisthenics parks have been installed in most cities. They are equipped with pull-up bars and dip stations. They are free. They provide you with fresh air and fresh environments.

On the strength days use the apartment. Pull the heavy pull or sprint in the park. It helps to relieve mental strain.

FAQs

Is It Possible to Gain Muscle Mass in a Compact Space?

Yes. Muscle growth does not occur with the use of heavy machines it occurs with tension and fatigue. Push-ups, squats and bands will help you develop a muscular and lean body. All you need to do is make the movements slower to make them a challenge.

How Can I Make Sure I Don’t Bother My Neighbors?

Emphasize “soft” landings. In lunges and mountain climbers, gently put your foot on the ground rather than letting gravity crush it on. Purchase a thick rubber mat. If you are living over someone, refrain from jumping exercises altogether.

What If I Don’t Have Much Space to Move Around?

Clear a 3′ x 3′ area. Do isometric exercises, such as wall sits or planks. Use resistance bands attached to the door. There’s no need to sprint to get exercise.

Is It Necessary to Purchase High Priced Equipment?

No. Use body weight exercises. When you get bigger, invest in a pair of resistance bands for $20. They have infinite resistance, yet don’t take up a ton of space, which makes them the most effective instrument for confined spaces.

How Much Space Is Required?

Ideally, a 6×4 foot area. The size is approximately the size of a yoga mat. With this much space to spare, you have the opportunity to perform pretty much any activity simply.

Can I Get a Cardio Workout Without Jumping?

Yes. Your heart rate will be raised with shadow boxing, mountain climbers (controlled) and without the jump with high knee march. Low impact — not low intensity.

What About Apps Like Peloton or Apple Fitness?

They work great. Most have the option to choose a “filter by equipment” settings. Click “bodyweight” or “no equipment” to narrow down the list to the exercises that do not involve a rowing machine or 20 feet of running. Simply throw it at your TV and forget about the ones that require a lot of space.