Bodyweight intervals: replacement for cardio intervals (noise issue)
yirara
Posts: 9,986 Member
I enjoy doing some interval workouts I find out youtube and various websites. Often they include some cardio intervals like skipping or jumping jacks, or some exercises involving jumping. As my floor is very creaky and neighbours below me would not be amused if I jumped around I usually do more difficult variants without jumping.
But the cardio part is difficult to replace for me and I'm looking for more variations.
fast high knees: I usually do slower high knees with more core involvement on a step
other things: faster bodyweight romanian deadlifts and changing sides, skaters, kicks over the back of a chair both legs in same direction and both legs back, I can do some kind of jumping side lunges with ground touch without much noise. All those get my heart racing somewhat. Sometimes I do kettlebell swings though I feel it's not meant for short bursts of cardio due to the momentum of the weight and I might eventually get injured.
I cannot put any equipment up on the walls or ceiling and I'm not very strong. Lightest KB I have is 8kg.
Any other ideas?
But the cardio part is difficult to replace for me and I'm looking for more variations.
fast high knees: I usually do slower high knees with more core involvement on a step
other things: faster bodyweight romanian deadlifts and changing sides, skaters, kicks over the back of a chair both legs in same direction and both legs back, I can do some kind of jumping side lunges with ground touch without much noise. All those get my heart racing somewhat. Sometimes I do kettlebell swings though I feel it's not meant for short bursts of cardio due to the momentum of the weight and I might eventually get injured.
I cannot put any equipment up on the walls or ceiling and I'm not very strong. Lightest KB I have is 8kg.
Any other ideas?
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Replies
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Try Lucy Wyndham-Read on YouTube. She had modifications that might not get your neighbors upset.
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Hmm.. not sure.. I've heard toning, weight-loss etc in 5 minutes more often than I read here in a day. And yes, it's noisy what she does, plus walking on the spot hardly gets my heartrate up. I don't think this is what I'm looking for. Sorry.
I think I was looking more for specific examples rather than spend my day watching videos.1 -
Maybe some mountain climbers? Not sure if those would still be too loud, but they are quieter than jumping jacks etc and definitely get your heart rate up. Also, maybe something where you stand on one leg, arms over head and other leg extended behind you and then crunch in to the middle. If you do those quickly they can give a decent cardio workout.0
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Side crawl pushups add an extra aerobic component to a regular push-up. You do the push-up, then in the up position, “crawl” 3 steps to one side and do another push-up, then 3 to the other side, etc. You can find YouTube video that will show person doing just one crawl step to see the form. If you do three, it bumps the cardio response into a low/moderate aerobic level.0
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Maybe some mountain climbers? Not sure if those would still be too loud, but they are quieter than jumping jacks etc and definitely get your heart rate up. Also, maybe something where you stand on one leg, arms over head and other leg extended behind you and then crunch in to the middle. If you do those quickly they can give a decent cardio workout.
Yes, mountain climber works though my shoulders don't like them. Added to my list. Thanks a lot.0 -
Side crawl pushups add an extra aerobic component to a regular push-up. You do the push-up, then in the up position, “crawl” 3 steps to one side and do another push-up, then 3 to the other side, etc. You can find YouTube video that will show person doing just one crawl step to see the form. If you do three, it bumps the cardio response into a low/moderate aerobic level.
I currently cannot do a proper pushup, thus walking to the side would cost too much time. And if you just do 20-60 seconds of cardio burst then doing this would not really result in much of an increase of cardio levels I think.
And.. well.. I don't have the space. I can do walking lunges of about 5 in total. Three steps in one direction, the other two at a 90 degrees angle, about 1m width each. That's the space I have.
I'd guess the reason for doing those is also to give the muscles a short break, but to get the heartrate up in the meantime.0 -
Kettlebell swings/cleans are just the ticket. 10-15 should take you 20-30 seconds.0
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Side crawl pushups add an extra aerobic component to a regular push-up. You do the push-up, then in the up position, “crawl” 3 steps to one side and do another push-up, then 3 to the other side, etc. You can find YouTube video that will show person doing just one crawl step to see the form. If you do three, it bumps the cardio response into a low/moderate aerobic level.
I currently cannot do a proper pushup, thus walking to the side would cost too much time. And if you just do 20-60 seconds of cardio burst then doing this would not really result in much of an increase of cardio levels I think.
And.. well.. I don't have the space. I can do walking lunges of about 5 in total. Three steps in one direction, the other two at a 90 degrees angle, about 1m width each. That's the space I have.
I'd guess the reason for doing those is also to give the muscles a short break, but to get the heartrate up in the meantime.
So- part of the point of doing a lot of this is being able to work with it- stop making excuses. I realize you have limitations- but learning how to jump more quietly- is a thing.
bring a chair to your workspace- is a thing.
doing modified push ups on the table/counter/wall- is a thing.
There are solutions for every thing you have.
If you can't do walking lunges jump in place- buy a mat- do them in your socks. I have a video of a work out I did in my kitchen on my channel- it's not big- and my floor is creaky- granted I have no neighbors down stairs- but It annoys me- so sometime I go out of my way to do "quiet" type workouts.3 -
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You've been given some good suggestions. Kettlebells are ideal for what you are trying to accomplish. Jorocka has good advice too. If you can't do walking lunges, do them in place. Take a forward lunge, then step back and do a drop lunge. Those will fry your legs. To add difficulty to planks and help build some shoulder strength, add shoulder taps while in a plank position. Or do a kick through. That will get your heart pumping.0
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You've been given some good suggestions. Kettlebells are ideal for what you are trying to accomplish. Jorocka has good advice too. If you can't do walking lunges, do them in place. Take a forward lunge, then step back and do a drop lunge. Those will fry your legs. To add difficulty to planks and help build some shoulder strength, add shoulder taps while in a plank position. Or do a kick through. That will get your heart pumping.
Once you acclimate to the shoulder taps, add weight with the KBells. either palming the Bell with the shoulder taps, or switching to/including renegade rows. Or all of the above.
Pushup, tap
Pushup, row
Pushup, tap other side
Pushup row other side
Or cross over every rep
Tap/tap
row/row
Tons of variation options0 -
I'm confused... what exactly are you trying to accomplish?
You mention having someone living below you - you could just walk the stairs multiple times. Carry something to add difficulty.
Kettlebells were my first thought based on your first post. Mountain climbers were my second. Squat thrusts, burpies, and similar are options, and learning to control your body to land lightly/quietly probably has a lot of other benefits too... though I understand being sensitive to the people below you.
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Can you get an indoor bike? Or otherwise do cardio outside? I do sympathise with your predicament. Flats are horrible.
How softly is it possible to land when jumping? I can't see anyway of doing it without bothering the folks below you.1 -
Rosemary7391 wrote: »Can you get an indoor bike? Or otherwise do cardio outside? I do sympathise with your predicament. Flats are horrible.
How softly is it possible to land when jumping? I can't see anyway of doing it without bothering the folks below you.
It's very possible, and actually better for you. If you can control the landing and absorb the shock, it's much easier on your body. Same with running. You shouldn't be very loud with your footfalls. I've run up behind countless walkers at the park who where startled when I went around them because they never heard me. I always get a laugh out of it.1 -
Rosemary7391 wrote: »Can you get an indoor bike? Or otherwise do cardio outside? I do sympathise with your predicament. Flats are horrible.
How softly is it possible to land when jumping? I can't see anyway of doing it without bothering the folks below you.
If I only have a narrow 2.5m and 1.5m space in my flat then I cannot put a stationary bike up anywhere. Part of the 1.5m space is my desk space anyway, thus where my desk chair is. Part of the 2.5m space is where you walk through if you go anywhere in my flat. And yes, my neighbours hear me when I walk or do pushups. Anything harder than that is problematic. As would a stationary bike which also makes noise.
What I'm exactly looking for is something to do to give my muscles a rest while not being restless. So yes, something like jumping jacks would be something like that, but I can't do them as they are too noisy.1 -
Rosemary7391 wrote: »Can you get an indoor bike? Or otherwise do cardio outside? I do sympathise with your predicament. Flats are horrible.
How softly is it possible to land when jumping? I can't see anyway of doing it without bothering the folks below you.
Try- it's definitely possible.1 -
Rosemary7391 wrote: »Can you get an indoor bike? Or otherwise do cardio outside? I do sympathise with your predicament. Flats are horrible.
How softly is it possible to land when jumping? I can't see anyway of doing it without bothering the folks below you.
Try- it's definitely possible.
Slowly: yes. Fast and with a noisy floor? Nope. Tried it.0 -
So you want something low/zero impact for minimal noise... low resistance to allow muscles to rest... high intensity to keep HR elevated... that requires virtually no space or equipment... that can be done indoors/in your home... does that about cover it?
I'm out of ideas.
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So you want something low/zero impact for minimal noise... low resistance to allow muscles to rest... high intensity to keep HR elevated... that requires virtually no space or equipment... that can be done indoors/in your home... does that about cover it?
I guess I'd go with planks and similar.
Yeah, basically. A replacement for rope skipping, jumping jacks and similar things that some interval workout programmes contain. But planks again are more muscle than cardio. I listed a few things in the first post that I can do. There must be more though.0 -
So you want something low/zero impact for minimal noise... low resistance to allow muscles to rest... high intensity to keep HR elevated... that requires virtually no space or equipment... that can be done indoors/in your home... does that about cover it?
I guess I'd go with planks and similar.
Yeah, basically. A replacement for rope skipping, jumping jacks and similar things that some interval workout programmes contain. But planks again are more muscle than cardio. I listed a few things in the first post that I can do. There must be more though.
go for a run.3 -
Chris Freytag has an Exercise TV workout with low impact intervals.....
https://www.youtube.com/watch?v=nm0C8awjNIQ 0 -
So you want something low/zero impact for minimal noise... low resistance to allow muscles to rest... high intensity to keep HR elevated... that requires virtually no space or equipment... that can be done indoors/in your home... does that about cover it?
I guess I'd go with planks and similar.
Yeah, basically. A replacement for rope skipping, jumping jacks and similar things that some interval workout programmes contain. But planks again are more muscle than cardio. I listed a few things in the first post that I can do. There must be more though.
go for a run.So you want something low/zero impact for minimal noise... low resistance to allow muscles to rest... high intensity to keep HR elevated... that requires virtually no space or equipment... that can be done indoors/in your home... does that about cover it?
I guess I'd go with planks and similar.
Yeah, basically. A replacement for rope skipping, jumping jacks and similar things that some interval workout programmes contain. But planks again are more muscle than cardio. I listed a few things in the first post that I can do. There must be more though.
go for a run.
I don't change from my workout clothes (too thin and too 'naked' for going outside, and no bra, and barefoot) into my running clothes, grab keys and unlock and lock several locks on my door, walk down several flights of stairs, run for 30 seconds and come up again. Also, the stairwell is not the place I'd like to meet my neighbours in leggings and a cropped top.1 -
So you want something low/zero impact for minimal noise... low resistance to allow muscles to rest... high intensity to keep HR elevated... that requires virtually no space or equipment... that can be done indoors/in your home... does that about cover it?
I guess I'd go with planks and similar.
Yeah, basically. A replacement for rope skipping, jumping jacks and similar things that some interval workout programmes contain. But planks again are more muscle than cardio. I listed a few things in the first post that I can do. There must be more though.
go for a run.So you want something low/zero impact for minimal noise... low resistance to allow muscles to rest... high intensity to keep HR elevated... that requires virtually no space or equipment... that can be done indoors/in your home... does that about cover it?
I guess I'd go with planks and similar.
Yeah, basically. A replacement for rope skipping, jumping jacks and similar things that some interval workout programmes contain. But planks again are more muscle than cardio. I listed a few things in the first post that I can do. There must be more though.
go for a run.
I don't change from my workout clothes (too thin and too 'naked' for going outside, and no bra, and barefoot) into my running clothes, grab keys and unlock and lock several locks on my door, walk down several flights of stairs, run for 30 seconds and come up again. Also, the stairwell is not the place I'd like to meet my neighbours in leggings and a cropped top.
You're complaining about a lack of cardio options.
You have lots.
If you don't like any of them- go for a run. just dedicate 2 days a week to do cardio.2 -
This is impressive and incredibly helpful! Thank you for doing this. Hope the OP and many others benefit from this.
OP, the only thing I can suggest is what I do in my basement in a very small corner: Tabata. Download the app on your phone. You can customize the intervals and the length. I choose 8 exercises (split lunges, OHP w/dumbbells, planks, deadlifts, etc.) and do each move for 40 sec. w/a 20sec. rest. I repeat that 4 times non-stop. It's a full body workout and my heart is pumping and I'm sweating. Weight lifting and cardio in one. Works great for me so I just had to suggest it. Hope you can find what fits your needs.1 -
What about talking to the people below you... explain that you want to workout and see if there is a time when they wouldn't mind if you made some noise.
Otherwise, you might have to make some concessions related to what you are hoping for. Your trying to work within some really significant limitations. It might be better to do a few things really well than a bunch of things half speed.0 -
This may not be practical in your space, but my solution to avoid bugging my downstairs neighbor is to do jumping jacks/high knees close to my doorway. I've found there are places that creak more than others and also have felt that door jambs tend to be more structurally fortified (so less creaking) and making noise right around an entrance is less likely to be right over my neighbor's bed or couch, so hopefully won't bother them as much.
Good luck finding modifications that work for you!0 -
Have you thought about investing in some matted flooring to absorb some of the shock/noise?
Are the stairs in your building isolated--could you run those without disturbing the neighbors?
Other than that--burpees, mountain climbers, plank jacks, squats with dumbbell or kettlebell swings...0 -
Have you thought about investing in some matted flooring to absorb some of the shock/noise?
Are the stairs in your building isolated--could you run those without disturbing the neighbors?
Other than that--burpees, mountain climbers, plank jacks, squats with dumbbell or kettlebell swings...
no because she likes to workout half naked- and apparently that's not comfortable to her- and getting dressed to go outside is too much damn work.
*finding problems for solutions everywhere*4 -
Ok, forget it. Here's my coming out: Asperger. I have the wish to do a specific workout type and I'm trying to adjust it to my living conditions. I'm not considering anything else. The idea to go running while I want to do a strength bodyweight training with a bit of cardio in-between leaves me desperate, likewise the idea that I have to put up an indoor cycle while my living conditions (and finances) don't allow for it. These are things I never considered, otherwise I would have mentioned in the opening post that I don't want to do those and only looking for a non-noisy cardio option inside my living room. And yes, I indeed prefer clothing without seams, or a top that does not flap around my body, and generally clothing I can wear for some foam rolling afterwards.0
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It is exceedingly helpful to us to give you advice if you give us more than just "x y and z"
it's not realistic to expect total strangers to find solutions to complicated problems without all the information/data.
If going outside is an issue- I would A. work on that- because self development is important and B. look on craigslist for a bike- you can get a cheaper bike from someone whose using it as a clothing rack currently.
People do strength training with cardio on bikes all the time. CrossFitters do it a lot. It's not unrealistic to do 2-3 things in your small space- then go do wind sprints on your bike.2
https://youtu.be/CY7uiCan93Q
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