Sometimes fitting in a workout around a busy life can be a real challenge, especially if you have little ones. There are simply not enough hours in the day to get everything done that you’d like to, and exercising regularly is often one of the first things to get substituted. What if we told you, however, that we have the perfect quick and quiet workout you can do without even waking them up…
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First Things First
Whether it’s a quiet workout like this or exercise in general; it’s essential for you and your family that you keep an active, happy and healthy lifestyle. To help make sure it happens, we’ve put together this snappy 10-minute workout that you can do anywhere, anytime, without making a peep. You and your children can get the rest and the activity you need in your daily life.
All the exercises are low impact, and you need to base them on your abilities rather than the number of repetitions or sets involved. The most effective way for you to get the best results is to take it on in rounds. Five exercises work most of your lower and upper body in some shape or form, so it’s wise to keep the order set. Perform each exercise for 30 seconds before resting for 30 seconds and then moving on to the next one immediately.
The first on the quiet workout list is squats. They are amazingly compound lower body movements with minimal impact to keep things nice and quiet so that you aren’t disturbing anyone. The movement is simple and effective and will give you the most effective results of any exercise in the workout.
Make sure you keep your feet flat and get nice and low, but take it as slow as you need to. It’s got the potential to be a truly silent exercise in your workout.
Making sure we hit the rest of your legs is still vital too. Lunges are another great lower body exercise that works for your entire upper leg muscle group. Amazingly, they’re another one that makes a perfectly quiet workout too.
They are easy to get right and offer single leg isolation, as well as the option to add weight in an easy way to keep quiet. It’s a great leg toner.
The plank is one of the lowest movement activities that you can possibly do. If you need a silent workout, this can be me in itself. You literally don’t move to be able to do it, making it incredibly convenient for those of us that have kids sleeping nearby.
There is a range of different ways that you can change it up to enable you to hit different intensities while keeping it low volume, too, making it a great overall ab builder and a great way to travel to your upper body.
Push-ups are an awesome upper body builder. They’re like the squat of the torso as they use so many different muscles that are working together in harmony.
You can add decline or incline to change the difficulty and hit your muscle at different angles while still enabling you to get your heart rate up and get some good cardio exercise while reaping the rewards of strength exercise.
The tricep dip is a great way for you to finish up your quiet workout and get some real isolation for your arms. It’s essential to do it after your push-ups as you’ll need them for those too and need to work the bigger muscle first.
Keep your angles and speed low to get some good contractions and hit your arms hard.
Now that you’ve gotten that out of the way, you just have to do it again!
2 Rounds of this circuit should do the trick to keep things quick and still give you a really good workout to get you through your day. It might not be feasible for you to do it daily, but 2/3/4 times a week, your body will thank you for it. You can even try exercising with your kids if that’s easier, but find what works for you!
Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.
If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.