New Year, New Moves: Apartment-Friendly Workouts

By Melissa West

The most common new year’s resolution is to exercise more. Cedars offers fantastic workout facilities with a great selection of equipment, as well as the swimming pool, and complimentary yoga classes twice a week – but what about those days when you just want to work out at home?

Apartment living doesn’t mean you can’t get a full, effective workout in your own space! Our list of simple apartment-friendly exercises will help you build strength, boost energy, feel great, and keep your goals on track.

Bodyweight exercises are simple and effective strengthening exercises that require no equipment. Simply do rotations of the following moves to get a full-body workout.

Squats: These are fundamental exercises that can be performed quietly. Work your legs and glutes. Add variations like sumo squats or single-leg squats for more challenge.
Lunges: These are perfect to strengthen lower body muscles and improve balance.

Push-ups: Use these to strengthen your upper body and core. These can be done the floor or inclined by placing hands on a stable surface such as a chair or wall.
Planks: These are great for building core stability. Hold a regular plank or try variations like side or forearm planks.
Triceps dips: Give this hard-to-reach part of your arm a great workout by using a sturdy chair or step for triceps dips.
Calisthenics: Utilize bodyweight movements like crunches, leg raises, and wall sits to target core and leg muscles.

Getting a cardio workout while being considerate of noise levels is possible! Below we share several options to get your heart pumping without stomping or jumping.

Walking: Marching in place or walking rapid figure 8’s around your furniture while pumping your arms is a simple but effective way to get your heart rate up.
Silent jumping jacks: Do a smooth side-step rather than up/down jumping, remember to move your arms up and down to get the full benefit of the exercise.
Shadowboxing: Get a great upper body cardio workout by throwing a series of punches in the air – it’s a fantastic way to blow off steam as well!
Step-Ups: Use a sturdy piece of furniture, such as a low chair or one-step stepstool for this space-saving, simple exercise.

Dance workouts: Put on your favorite playlist and bust a move! Small modifications such as dancing barefoot or in socks and avoiding jumping or stomping can ensure noise levels stay down while keeping exercise fun.
Cardio Equipment: If budget and space allow, consider compact fitness equipment like mini-steppers, a foldable treadmill, or stationary bike.

Flexibility Exercises such as yoga, Pilates, or barre workouts are perfect for smaller spaces. They have the benefit of enhancing strength, flexibility, and balance while keeping noise levels to a minimum.

Yoga: Low-impact and quiet, focusing on stability while providing a mindfulness component, yoga is a very popular option that only requires a yoga mat for equipment. Search online for free videos or find a yoga app for your phone to help keep you on track.
Pilates: Like Yoga, Pilates is low-impact and quiet, but puts a focus on core-strengthening, posture, and breathing. Be sure to use a Pilates mat, which offers more padding than a yoga mat.
Barre: This ballet and Pilates hybrid provides a unique option for a workout that will enhance both strength and flexibility. The only requirement is a stable surface, such as a table or counter, for support.

There are great options for space-saving equipment to enhance your workouts.

Resistance Bands: Compact and affordable, use these for bicep curls, shoulder presses, leg lifts, and glute bridges.
Weights: Dumbbells or kettlebells are a great option for arm-strengthening exercise or to enhance squats or lunges.

There are many benefits to working out at home including privacy and quick access to exercise options you can squeeze spontaneously if you find yourself with 10-15 spare minutes. Here are tips to successfully stay on track with your exercise goals!

Set a schedule: Creating a routine or schedule will help exercise become a habit.
Use online resources: From apps to videos and virtual classes, there is a wealth of information available to help support you and your fitness goals.
Small bites: If you can’t spare a full hour break up your workout into smaller, more manageable bites. Three or four 10-15 minute sessions in a day will be beneficial to both your mind and body.
Track your progress: Use a fitness tracker for motivation and accountability, seeing concrete results will help you stay on track.