Bodyweight intervals: replacement for cardio intervals (noise issue)

MsArriabella

There are plenty of sensory friendly clothing options that can be worn in public. Disabilities mean that you have different challenges not that you can't do things.
Dance in place between your bodyweight exercises, no jumping, no leaving your house and you can control the intensity.

stanmann571

Coming back to what you can do.

If form is really your big concern with KBell swings, you can go with heavy(ish) Static stomp deadlifts until you feel like you really understand the hinge.

It's ballistic like a swing, but it's straight up and down. The up should be fast, and the down exaggeratedly slow. Sets of 5-8 with the up coming as soon as you're reset on the way down. I use a yoga mat to keep the clanging down.

There shouldn't be much impact on the down... even less than the reset from swings.

I bought a double size yoga mat for extra convenience.

https://www.amazon.com/dp/B003JM73MO/ref=twister_B003JMI2KQ?_encoding=UTF8&psc=1

Barfly57

Modified pushups: Start doing incline pushups on your desk and graduate to the chair when you're able.
Superset pushups and bodyweight squats; upper body rests during squats, lower body rests during pushups.
Try AMRAP in 10-20 minutes. Try to add at least 1 more rep of each on subsequent session.

rileyes

Another vote for practicing the art of landing softly.

lorrpb

You can do low impact jj and burpees without jumping and making noise. Move one leg at a time. You'll have to move fast to get your hr up.
Do stationery lunges rather than walking lunges. Or make them work in the space you have.