Working out at a gym is not an option for many people during the current coronavirus crisis. Right now, your gym might be closed or you might not feel comfortable sharing the space and working out with other people.
While there is no question that you can get a good workout from home, the noise of some workouts can be annoying to housemates or to neighbors if you live in an apartment. If you still want to get fit without causing friction between you and those around you, you will need to find ways to exercise that generate less noise.
Fortunately, there are exercises that can give you a good full-body workout without being too noisy. All you need to do is slip on some comfortable footwear and try some of the following exercises.
Plank
A plank is a good starting point because it engages several muscle groups throughout the body. Start with your hands flat on the ground like you are getting ready to do push-ups. Extend your legs to get your body straight and plant your toes on the ground. Engage your core and hold the position for at least half a minute.
Lunges
Start by standing straight and with your feet together. Step one leg out in front and lower yourself down until the front leg is at a right angle. The front knee should not go out beyond your toes. Do ten reps on each side to get a good workout for your glutes, quads and hamstrings.
Triceps Dips
Sit on the edge of a couch or a chair and set your hand just next to your hips. Lift yourself up and move your feet out away from your body and place your heels on the ground. Press with your hands to raise your body up and move out so your bottom is clear of the couch or chair you are working with. Lower yourself down until your bottom almost touches the floor and then push yourself back up by extending your elbows. Do 10-15 reps to get a good workout.
Superman
This is a simple exercise that is great for working out your core. All you need to do is lie face down with your body straight and your arms put in front of your head. From that position, lift your arms and legs off the floor at the same time. Hold that position for a few seconds before moving your arms and legs back to the floor. Doing 10-15 of these will offer a good workout and you could also consider the alternating superman if you want to add variety.
Bodyweight Squats
As one of the best exercises for your legs, no home workout routine would be complete without squats. Start with your arms at your sides and your feet shoulder-width apart. Bend your knees to start moving your body down. Your knees should not go out beyond your toes and your back should stay straight. As you lower your body, raise your arms out in front of you until they are parallel with the floor. Lower yourself as far as you can while maintaining proper form, and then raise your body back up while returning your arms to your sides. If you are new to this exercise, start with ten reps and then build from there.
Glute Bridge
Lie face-up with your arms at your sides and your palms flat on the floor. Bend your knees until your feet are flat on the floor. From that position, lift your hips until your body is straight from your shoulders down to your knees. Gently lower yourself back down to the starting position and repeat for 10-15 reps. You could also increase the difficulty by holding the raised position for a few seconds on each rep.
Russian Twist
Sit on the floor with your legs out in front and bent at about a 45-degree angle. Lean your body back slightly and lift your feet just a few inches off the ground. Put your arms in front of your chest and clasp your hands together. Twist to the right at your core while keeping everything above that point straight to follow the motion. Turn your body back to center and follow through by doing the twist motion to the left. Try 10-15 reps in each direction.
