If you are looking for a low impact workout that can be performed in a flat or on an upper floor, without annoying your neighbours then keep reading because this blog has got you covered!
Why Can Exercising Upstairs Cause Issues?
• Disturbing noise for your neighbours below. For example, dropping weights, jumping and high impact exercises such as burpees and high knees can cause loud thuds. Quick, repetitive movements (like running on the spot) can also cause vibrations.
• Small room size, furniture and low ceilings might restrict exercise selection due to limited space.
• Some buildings might have weak floors that could feel unstable and less safe with high impact exercises.
Tips For Flat-Friendly Exercising
• Swap high-impact cardio for low impact cardio and ensure that you avoid jumping.
• Use soft mats to reduce the noise and vibrations, as well as protect your joints.
• If you do use cardio machines, use a Gym Equipment Floor Protector to dampen noise even further.
• Avoid dropping any weights.
Flat-Friendly No Jumping Cardio Workout
Every minute on the minute complete the number of reps for each station, then rest until the next minute starts. Complete 2-5 rounds for a 12-30 minute workout! Perfect to fit in between meetings if you’re working from home, tagged onto the end of your strength workout, or as an energy bursting cardio workout in its own entity.
Equipment Needed - rowing machine, soft exercise mat, and two light-moderate dumbbells.
Warm Up - 300m easy (nasal breathing only) on the Rowing Machine, 10 arm circles, dynamic stretching, 10 bodyweight squats and 10 shoulder taps per side.
Station One - 150m rowing
Station Two - 16 hex dumbbell goblet squats
Station Three - 8 Hex Dumbbell dual bent over rows
Station Four - 8 press ups
Station Five - 16 v-ups
Station Six - rest for the full minute, then start again at station one
Finish off with 5 minutes of static stretching of the arms (i.e. a cross-body shoulder stretch, and overhead triceps stretch), and legs (hamstring stretch, quadricep stretch, key-hole stretch) holding for 30-60s per limb. Then hydrate!
It is still possible to complete an effective no jumping workout that includes low impact exercises. As always ensure that you focus on correct form to avoid injury. The key factors to consider are lifting with correct form, sufficient recovery, consistency and aggressive patience in your pursuit of the results you want!
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Tags: Equipment > Dumbbells ; Exercise Type > Cardio ; Misc > Workout
