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Flat-Friendly Fitness - 8 Exercises that Won’t Annoy Your Neighbours

Want the ease of a home work out but hate disturbing your downstairs neighbours? No worries. Check out our favourite low-impact cardio exercises that you can do from the comfort of your own home.

Working out at home is a great way to keep in shape without having to trek to the gym. No membership costs, no need to worry about other people - it’s a cheaper, more comfortable alternative.

But if you’re flatting, cardio at home isn’t always an option. While you might be enjoying your morning pilates routine, your neighbours probably aren’t. Take a look below for some exercise ideas to help you keep in shape while keeping quiet.



There’s a reason that squatting, especially when combined with a weight, is part of the ‘big three’ workout moves. Squats work a variety of muscles in your legs and butt, as well as your core.

To take your silent HIIT workout to the next level, you can hold dumbbells or kettlebells on either side of you while you squat. Or, you can target specific muscles with certain types of squat, such as sumo squats, or split squats.

For more leg-busting exercise moves, head down to your local gym and try out this skipping and thruster workout!


Woman doing squat at home


Bicycle crunches

Bicycle crunches are done entirely on the floor, so you can work your core without making any noise. Lying down, place both hands behind your head, then bring each knee up to meet the opposite elbow, one at a time.

You can choose whether you want to do a certain amount of crunches, or set a time limit. Either way, bicycle crunches are a fab way to target your lower abs and obliques.


Reverse-lunge to front kick

Don’t be fooled! This move may look easy enough, but you’ll soon find out how well it gets your blood pumping.

With your arms together, held to your chest, start by stepping one foot backwards into a reverse lunge. Then, in one move, swing that same leg forwards into a front kick.

Spend 30 seconds to 1 minute working on one leg, then switch over to the other. Repeat 2-4 times for each leg.


Woman performing a lunge at home


Silent burpees

Burpees are an essential cardio move. As they target muscles all over your body, and up your heart rate, they’re a solid addition to any HIIT workout.

However, all that jumping makes them far from compatible with flatting. Luckily, there’s a modified version for those of us with downstairs neighbours.

Start stood upright, with your feet shoulder-width apart. Then, go into a squat, placing both hands on the floor.

Go into a plank, one foot at a time. Hold for a few seconds, and then step back up into a standing position. Finally, reach upwards into a stretch, and repeat.


Mountain climbers

If you’re looking for a way to work pretty much every muscle group while also fitting in some cardio, this is it. Mountain climbers use both your upper and lower body strength, as well as your core, in one simple move.

Start off in plank position, with your hands shoulder-width apart. Then, alternate between drawing your left and right knees up to your chest, in a running motion.

Of course, don’t go crazy with these, as it’s pretty easy to end up sounding like you’re working on a new home renovation project. Try to keep your movements soft and quiet.



While sit-ups are an obvious addition to any home workout, few people know about roll-ups. They’re a similar move that works your core, but also helps you focus on your form and muscle control.

Start sitting upright with your feet together and arms reaching straight in front of you. Starting from your hips, roll your back down onto the floor until you’re lying flat. Then, roll your way back up, starting from the nape of your neck

The key here is to go as slow as you can, tightening your core and keeping control of your muscles. Just a few slow reps are enough to have your core aching the next day!


Man doing a plank at home


High-to-low plank

Getting bored of doing the same plank move every workout? Why not try out some plank variations? For example, one way to take your workout to the next step is with this high-to-low plank move.

Starting in a normal plank position, move your right arm down so that your forearm is resting on the floor, then do the same with your left arm. Hold for a second, then move your right arm back up into plank position, followed by your left arm.

Once again, you can either do this exercise for a certain number of reps, or for a certain amount of time. Either way, this move will help to increase strength in your arms, back, and core.

You can also find more plank variations here!


Tricep dips

Unless you have a full rack of weights sitting around in your living room, working on your arms at home can be a tricky task.

Luckily, tricep dips are a super easy way to trim off any unwanted arm flab at home. And the best part: you don’t even have to leave the sofa!

Start with your back to a chair, arms fully extended and placed on the chair behind you. With your legs slightly bent in front of you, lower your body until your arms are at a 90-degree angle. Then slowly lift back up into the starting position.


Woman performing tricep dip at home


And there you have it! There’s still plenty of time left to get your body summer-ready, what are you waiting for? Combine some of these moves into a noiseless at-home workout that doesn’t require a gym membership.


If you want to try a full at-home workout (and you’re not living in an upstairs flat), check out this one from fitness guru Sarah’s Day!


Looking for more information on keeping your body happy and healthy? We've got lots of great articles you can check out. Plus you can subscribe to our newsletter for articles in your inbox plus special offers, details on our upcoming events and the LiveFit Festival!


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