Your workouts may be limited in a few ways if you live in an apartment. For one, you may not have enough space to perform various exercises. Secondly, you may avoid high-impact exercises because they’ll disturb your neighbors.
Well, you can still get in the best shape of your life while exercising in your apartment. In fact, I’ve stayed in shape over the last 5 years while exercising in apartments and without disturbing my neighbors (most of the time).
Today’s workout is fun because it has a wide variety of fat-burning exercise. Plus, the exercises are easy to learn, you don’t have to spend hours learning proper form.
Don’t limit yourself to apartment workouts. Feel free to perform this workout outdoors or on the road.
Watch the demonstrations below the video before doing the workout.
13-Minute Apartment-Friendly Cardio Workout
Below are instructions on how to perform the exercises in the routine properly.
Low Lunge to High Kick
This exercise will challenge your cardiovascular endurance and build your leg muscles. It mainly targets your hamstrings and quadriceps. Other muscles activated include the glutes, lower back, and abs.
Note that kicking high will loosen your hamstrings and improve your balance.
Did you know that punching is an extremely rewarding cardio exercise? Uppercut punches will activate your shoulder and ab muscles.
Make sure you tighten your ab and oblique muscles every time you punch. Perform this exercise as fast as possible.
Long Jump to Back Pedal
This may not seem like an apartment-friendly exercise but you won’t disturb your neighbors if you land on the balls of your feet. Doing small jumps will also reduce the impact.
Invisible Jump Rope
You probably know that jumping rope is an amazing exercise. Well, you can enjoy all the benefits without a jump rope.
Simply assume you’re holding a rope and then swing your arms as you jump up and down. Land on the balls of your feet and avoid jumping high.
Squat Side Punches
Combining squats with punches will activate your lower body muscles, obliques, abs, and lower back.
Keep your back straight while squatting and then punch sideways as you rise. Tighten your ab muscles as you punch.
Jumping jacks burn lots of calories because they’re a full-body exercise. This exercise won’t disturb your neighbors as long as you land on the balls of your feet.
Tighten your abdominal muscles and keep your arms firm. Lastly, control your motion when lowering your arms, don’t just let them fall.
Anyone can perform this exercise since it requires little strength. Chest openers will help loosen your chest muscles.
Pull your arms back as far as possible every time you spread them. And keep your back straight as you bend forward.
Power knees are excellent for improving balance and building strength. Keep the supporting knee slightly bent and your ab muscles tight.
Perform this exercise as fast as possible while maintaining proper form.
You’ve probably done side lunges before. This amazing exercise targets your quads, hamstrings, and glutes.
Avoid the common mistake of bending your torso, keep it upright throughout. Lastly, keep your strides wide.
This exercise will activate your core and lower body. It’ll even improve the flexibility of your hamstrings.
Land on the balls of your feet and raise the knee as high as possible on each rep.
Plank to Crouch
This plank variation will activate your shoulders, abs, and leg muscles. Firstly, make sure you don’t sink your hips when in the plank position. Secondly, perform the exercise slowly to fully activate the muscles.
Tightening your ab muscles also helps you get greater core activation.
Cross Mountain Climbers
Cross mountain climbers mainly target your ab and oblique muscles. This exercise also activates your shoulders, triceps, and leg muscles.
Perform this exercise fast and keep your back slightly curved. Avoid bouncing your hips up and down – keep them stable.
Plank Arm Raises
This plank variation will build and strengthen your shoulders. Keep your feet a few inches apart to prevent your hips from swinging from side to side.
Lastly, tighten your ab and butt muscles to keep your shoulders, hips, and knees aligned in a straight line.
Cobra Pose to Downward Dog
This popular yoga movement will strengthen your shoulder muscles and stretch your abdominal muscles.
Keep your back straight while in the downward dog position. And drop your hips as low as possible while in the cobra pose.
Seated Spinal Twist
This yoga pose will stretch your spine and leave you feeling refreshed. Twist your torso as much as possible but don’t push further if you start experiencing short pain.
If you have a desk job, chances are you have tight hip flexors. Well, this exercise will help loosen them and even stretch your quads.
Don’t let a lack of gym membership stop you from exercising. You can get a full-body workout in your apartment. In fact, you can get in the best shape of your life while exercising in your apartment.
Just use this home workout sequence to build muscle and lose more than 15lbs (7kgs) in 28 days.