If you’re a heavy exerciser, chances are your workouts incorporate dynamic movements that, when done in a gym or studio, are considered the norm. But, when you’re short on time and a drive to the gym doesn’t fit your schedule, it’s great to whip out your workout mat and get your 30 minutes in at home. Living in an apartment space can make those home exercises difficult. You don’t want to be that noisy neighbor who pounds on the floors and walls unaware of all the ruckus they’re making.
Developing a low impact and quiet exercise routine can still help you slough off those calories while keeping your neighbors happy. These workouts offer a combination of cardio and strengthening motions that will burn calories, raise your heart rate, and leave you in a healthy sweat. Each exercise targets individual muscle groups and for a total body routine.
Set your own pace but watch out for form and flexibility. Focus on controlling your movements to maximize energy expenditure and minimize the risk of injury. So, lay out your mat, play your favorite energy-boosting music, and try these low impact exercises in your home:
Planks – One minute planks are great for toning your abdominal area by fully engaging your core. Opt for an up-down plank or a plank tuck with extension to increase your range of motion and caloric expenditure. For up-down planks, you’ll start in the traditional plank with elbows to the ground and your body fully extended. Use your arms to push yourself up, one arm at a time. Then bring yourself down to the regular plank position. Repeat this motion, and avoid swaying your torso too much. For plank tucks, start in a plank position with your hands to the floor. Tuck one leg in toward your arms then move into a reverse leg lift. Repeat one leg at a time. Try two sets of 10 reps each to get the most of these challenging planks.
Toe-Touch Crunch – Lie on your back with your legs pointing toward the ceiling and your arms extended above your head. Make sure not to overexert your back. Carefully swing your arms up to meet your toes. You should slightly lift your head, shoulders, and pelvis throughout this movement. You can place one hand behind your head for comfort. Try completing 15 to 20 toe-touch crunches.
Lunges – Lunges are a great strengthening exercise that focus on your hips and glutes. Try an elevated lunge and you’ll surely feel the burn. You won’t need expensive, bulky equipment for these. Simply grab a chair and place one foot on the seat behind you. Keeping your forward leg straight, bend it at the knee until you reach a lowered position that is comfortable for you. Low-lateral steps are also an effective way to boost toning potential. Rather than lunging forward or backward, you’ll move side to side. Do two sets of 10 reps each.
Modified Burpees – Burpees done in a closed living space with thin walls should be taken one step at a time. In these modified burpees, just tone down the energy. Focus on feeling the individual muscle groups through each movement. When you raise, do so slowly and one leg at a time. Try one set of 15 reps for this full-body exercise.
Squats – Squats are an effective lower-body workout but can get boring overtime. Add an arm hook to your squat routine for some excitement. Get into position and throw four hooks while twisting your torso slightly. Do four hooks in the squat position and four hooks in the extended position. Try for three sets of 10 reps each.
Triceps Extension – Your legs will welcome a break with this next exercise. Lay on your back with your knees folded. Using a dumbbell with a weight that is to your liking, raise one arm above your chest – that’s your starting position. Extend your arms without locking them in place. For one rep, your elbows should bend to about a 90 degree angle. Do this by lowering the dumbbells so that they are on either side of your head. Then lift them again. Do this for 15 to 20 reps.
Overhead Press – Show your biceps some love with this exercise. You’ll be in the standing position throughout, your legs should be shoulder-width apart. Using two dumbbells that are at a safe enough weight to lift over your head, lift your arms at the shoulders laterally. Your arms should be at a 90 degree angle with the dumbbells in your palms facing forward. Raise your arms, extending your elbows until the weights are almost touching. Bring them back down. Keep your form in check and try to complete two sets of 12 each.
Feel free to wrap up this workout routine with five minutes of gentle stretching to relax your body and mind.
At Santa Anna Apartment Homes, we value health and fitness. Our community offers a variety of amenities to suit all your lifestyle needs. An on-site gym means you can be as loud as you want while using top-notch exercise equipment. As a member of our apartment community, you will also have access to a resort style pool and beautiful walking paths that showcase the Rio Grande Valley’s greenery. Give us a call at 956-678-4444 to schedule a tour or for more information about the benefits of living in our Weslaco apartments.