It’s difficult to stay fit, healthy, and strong when you’re social distancing inside your apartment or townhome. Gyms are shut down and you’re forced to think creatively. On top of that, most of your neighbors are home. While your neighbors may admire your commitment to staying fit, they probably don’t want to hear your workouts through shared walls or ceilings. Here’s a 30-minute, total-body routine that will target every major muscle group, giving you a home workout your neighbors won’t mind. It’s low impact and involves static holds and bodyweight-only moves for an effective and quiet home workout.
Complete three rounds of the following circuit. For added motivation, time yourself and try to shave seconds off of each round or challenge your roommate and turn it into a friendly competition. Just remember to not get too loud with the trash talk.
Plank (30- to 60-second hold)
Warm up your muscles and hone in on your core with a strong plank. Hold for 30 to 60 seconds without compromising your form. For an added challenge, balance your hands on a medicine ball or basketball.
Air Squat (20 reps)
The keys to a good squat are keeping your feet hip-width apart, bending your knees and pushing your butt down and out. Try to keep most of your weight in your heels. Make sure your knees never go past your toes. If you have a bed, couch, or coffee table that’s low to the ground, get your butt to touch the surface during each squat, before standing up.
Triceps Dip (15 reps)
Use your bed or couch for triceps dips, sitting on the edge, keeping your hands just outside your hips, lifting your body up, and walking your feet out until your knees are above your heels. Bend your elbows at a 90-degree angle, lowering your hips to just above the floor and pressing your body back up. Add a 1-2 second hold at the bottom of the exercise to make it more difficult.
Lunge with Hold (10 reps per leg)
Alternating legs, take a big step forward with one foot and lower yourself straight down so that same knee stays over the top of the foot. Hold for three full counts before returning to the starting position and switching legs. Add some weight to your lunges with a pair of dumbbells or a few cans of soup.
Superman (15 reps)
This simple core exercise puts you face down on the floor with your arms and legs extended. With your core engaged, lift your arms and legs up toward the ceiling, forming a “U” with your body. Hold for three counts when fully extended before lowering back down. Try increasing the length of the hold with each round.
Russian Twist (15 reps per side)
Keep your core engaged by sitting on the ground, bending your knees, learning slightly back, and lifting your feet a few inches off the ground. With arms out front and hands clasped together, rotate as far as possible to the right, allowing arms, shoulders, and eyes to follow. Extend as far as possible and then quickly change direction and follow the same movements. This is a good exercise to add some weight to as well.
Glute Bridge (15 reps)
Lie face up with your knees bent and hands at your sides, palms down. Raise your hips until your body forms a straight line from your shoulders to your knees, holding for at least two seconds. Slowly lower your butt back down to the ground. Try holding the pose for longer each round or straightening out one leg at a time.
Wall Sit (30- to 60-second hold)
Work your wall space by leaning back against one and sliding down as if sitting into a chair. Keep your knees at a 90-degree angle, squeeze your core, and hold for 30 to 60 seconds. Add a dumbbell to each hand to make it more difficult or do so some bicep curls while you’re there.