Bring the gym home with these perfect home (& flat-friendly!) workouts…
Jump to:
- What exactly is HIIT?
- What are the benefits of HIIT?
- Is it okay to do HIIT every day?
- Are there any drawbacks?
- How can I set up my workout space in a small area?
- What is the best equipment for a small apartment?
- Get to know the HIIT basics
- Discover your top workout routine at home
- Frequently asked questions
Whether you’re searching for the perfect silent exercises, low-intensity cardio or low-impact exercises to help aid weight loss, we’ve got a great selection of at-home workouts for you. Whether you’re just starting your fitness journey or you’re a gym pro, read on to discover our top workouts to try out at home…
What exactly is HIIT?
HIIT stands for high intensity interval training and alternates between short bursts of intense exercise that rev up your heart rate, and periods of lower-intensity exercise or rest. It can consist of a mix of aerobic and resistance training, and sessions typically require a smaller time investment in order to reap its rewards.
What’s more, it can be done anywhere. It also isn’t all star jumps and burpees, which we’re sure will come as great news for those looking for an apartment gym routine that won’t annoy your neighbours. There are loads of quiet and no jumping HIIT workouts to choose from online to provide an option for every fitness level and living space – and we’ve rounded up the best ones to save you even more time too.
What are the benefits of HIIT?
Its range of benefits include:
- Improved heart health and aerobic fitness
- Increased muscle strength
- Fat loss or weight loss
HIIT is a great way to burn calories effectively in whatever time that you have available. It also increases your body’s ability to continue burning them 24 hours afterwards.
So praised is it as an effective way to improve fitness, that the NHS has released a series of HIIT workouts on YouTube.
Is it okay to do HIIT every day?
It’s best to aim for two to three times a week. That way, it’ll give your body time to recover properly. However, if you’re new or returning to fitness, make sure to go at your own pace and build up the frequency gradually.
As good as HIIT is though, it’s also important to weave other types of activity into your weekly routine. A good rule of thumb is to look to do a mixture of cardio, strength training and stretching to help with everything from mobility to muscle tone and general fitness.
Are there any drawbacks?
If you’re looking to do HIIT in your flat, there’s a good chance that it may irritate your neighbours. This is where high intensity low-impact exercise, or no jumping HIIT workouts, come in.
For those who may find high impact moves hard on their joints, are beginners or are returning after a break, low-impact HIIT provides a way to help take the fear out of traditional forms of HIIT. Low-impact doesn’t mean low-intensity though, so prepare to break into a sweat.
Interested? Below are three of the best quiet workouts that we’ve found online that could be easier on your joints, as well as your floorboards.
For more fitness tips and tricks, check out our guide on how to stay healthy at home.
How can I set up my workout space in a small area?
You can still exercise in a small space – you may just need to make some slight adjustments.
First thing’s first: you’ll need a mat. A workout mat will help absorb impact while cushioning the floor for you.
For at-home workouts
Consider: Primal Strength Premium Yoga Mat
Available in a sleek black design, this workout mat is designed to help offer comfort and grip during your workouts. Simply roll out to use while exercising and put away once you’re finished.
You may also want a water bottle to hand. If you want to keep relatively quiet as you work out, headphones are a great way to watch a workout video without disturbing anyone else.
What is the best equipment for a small apartment?
Ideally none, right? The following workouts don’t require bulky weights and so take up as little room as possible (music to the ears of anyone who lives in a small space). All that’s needed is a workout mat, and a glass of water and towel nearby.
Want to monitor your progress and activity stats? Check out our guide to the best fitness trackers.
Get to know the HIIT basics
Jumping jacks/star jumps
- Stand up on your mat, with your feet zipped together and your arms by your side
- Then, quickly jump to move your feet hip-distance apart. At the same time, extend your arms – your body should make an X shape
- Jump back into your starting position, and repeat!
Squat jumps
- Stand up on your mat with your feet hip-distance apart
- Squat down
- Then, quickly jump up and swing your arms behind your back
- Land back in your starting position, before moving back into another squat and repeating
High knees
- Stand up on your mat
- Raise one leg so your knee is parallel to your hips
- Lower your leg, and raise the opposite leg
- Repeat; you can also raise your arms in the same way, or place your hands in front of you to act as a guide for your knees
Plank
- Lie down on your mat, with your tummy resting on the mat
- Resting your toes on the mat, lift yourself up with your hands. You can also rest on your forearms if you find that more comfortable
- Hold this position for as long as possible; try to keep your whole body straight, and avoid letting your tummy touch the ground
Stair climbing
This exercise doesn’t involve any workout mat – as long as you’ve got some stairs, you’re good to go! Simply climb up and down your stairs as many times as needed, trying to keep a fast pace (while staying safe and keeping your balance, of course). Who needs a stair machine?
Discover your top workout routine at home
For beginners
Try: Low-impact 20-minute HIIT workout – beginner/intermediate by Body Project
If you’re new to HIIT, this 20-minute workout acts as a great way to set you off on the right foot. Challenging yet doable (and not to mention, also fun) it combines 30-second intervals with 15-second rest periods to keep you on your toes and includes a cool down too.
For intermediates
Try: 25-Minute Intermediate Low-impact HIIT by The Body Coach
No HIIT list would be complete without The Body Coach, Joe Wicks, whose short, sharp and effective workouts have taken the internet by storm. This 25-minute session gets your heart rate up while going easy on your knees. Consisting of bursts of 40 seconds and rest periods of 20 seconds and everything from squats to lunges and crabs, it makes for an effective full body workout.
For advanced level
Try: 30-Minute Low-impact HIIT with LIT Method on Popsugar
This 30-minute intense workout created by Justin and Taylor Norris of LIT Method tests both body and mind. The circuits, especially the core section, are designed to make you break a serious sweat, it’s hard not to yell at the screen. However, the duo is so motivating and cheerful, that we found that we couldn’t stay mad at them for too long. The class also includes a warm-up and a (welcome) cool down.
For more fitness inspiration, have a read of our guide to the 15 best at-home workouts and free classes.
Frequently asked questions
Is 30 minutes of low-impact cardio enough?
While the NHS recommends people aged 19 to 64 aim to do at least 150 minutes of moderate-intensity exercise every week, 30 minutes of low-impact cardio being enough exercise for someone depends on lots of factors. For example, your fitness level, weight or any existing conditions.
What is an example of a low-impact exercise?
Some examples of low-impact exercises include:
- Cycling
- Swimming
- Pilates and yoga, which you can do at home
- Walking
- Core workouts, such as planks
Is climbing stairs good for bad knees?
This depends – climbing stairs could be good for bad knees because it can help strengthen the muscles around your knees. However, it depends on what you mean by ‘bad knees.’ If you think you may have a certain condition, you should speak to your GP for more personalised advice.
What’s the best exercise for me?
This really depends on the person. If you’re new to fitness, you could always try out different types of exercise, such as HIIT, running and more, and find out what you enjoy, and what works best for your body. Remember, it’s all about listening to your body and discovering what works best for you. Also, if you have any medical conditions or haven’t exercised for some time, it’s worth checking with your doctor what types of exercise are suitable for you.
