penny barnshaw garage fitness girl

Apartment Friendly HIIT Workouts That Won’t Annoy The Neighbours

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Sometimes you just don’t feel like jumping around! Other times, you’re keen for a good sweaty workout but the neighbours are home, and who wants to deal with Frank banging on your door telling you to stop being so damn noisy? (Sorry Frank).

Luckily, I have some excellent apartment-friendly HIIT workouts that you’re going to love. They’ll keep your knees happy for those who don’t like jumping around, and your neighbours will be happy, too!

If you aren’t already familiar with HIIT workouts, High-Intensity Interval Training is a form of interval training that alternates short periods of intense anaerobic exercise with recovery periods. HIIT went mainstream about a decade ago, when exercise physiologists started to come out with studies demonstrating that intervals could deliver the biggest health improvement for your exercise time.

It’s all about bang for your buck!

Here are my top five apartment friendly HIIT workouts for you to try at home.

30 Min Full Body HIIT Strength

Sculpt and strengthen from head to toe with this no jumping, no repeat workout that combines strength moves into a HIIT format. You’ll need a variety of dumbbells to complete this no jumping strength workout. I used 1 set of 5kg + 7kg dumbbells, but you may want to use something lighter or heavier depending on your fitness and strength level. There is one circuit that makes up this HIIT with weights. Complete the circuit of movements 50 seconds work and 10 seconds rest. Let’s do this!

40 Min Low Impact Cardio Workout

Work up a serious sweat with this low impact cardio workout designed to target your entire body, no jumping and no equipment required! This workout is week 5, day 3 of my 6 Week Fit, Lean and Strong Challenge. There are 2 separate circuits that make up this low impact workout. During each set the number of seconds we’ll be working on each exercise increases, while the rest periods stay the same. It makes the workout quite challenging but so worth it!

30 Min Strong No Equipment HIIT

No Gear? No problem! This 30 minute HIIT workout is proof you can still build strength and burn calories without equipment and minus all the jumping around! There is one circuit that makes up this workout. Complete the circuit of movements 50 seconds work and 10 seconds rest.

1 Hour No Jumping Full Body Strength Workout

Build strength and lean muscle with this intense circuit training style strength workout packed with all my favourite no jumping, apartment-friendly moves. Downstairs neighbour approved! You’ll need a variety of weights + a booty band to complete this no jumping strength workout. I used a set of 5kg + 7kg + 10kg dumbbells but you may want to use something lighter or heavier depending on your strength and fitness level. There are 3 circuits that make up this no jumping workout. 1 x Upperbody, 1 x lower body and 1 core. Complete 2 sets on each exercise before moving onto the next. We’ll be doing 60 seconds work with 20 seconds rest, and there will be a much-needed 1 minute rest between circuits!

30 Minute Standing Dumbbell Workout: Tight and Toned Arms and Abs!

This 2 in 1 workout combines upper body strength moves with core exercises in an awesome standing-only routine that will tighten and tone arms and abs, without you having to get up and down off the floor! You’ll need a variety of dumbbells to complete this workout. I used 1 set of 5kg + 7kg + 10kg dumbbells but you could use something lighter or heavier depending on your fitness and strength level. There are 2 circuits to work through. Complete each exercise for 2 sets with 45 seconds work and 15 secs rest before moving onto the next.

Let me know which of these low impact apartment friendly workouts you try! While you’re there, make sure you subscribe to my YouTube channel and tick the notification bell, so you never miss a new workout. You can also sign up for workout calendars that I send out for free every month, and feel free to follow me on Instagram and Facebook where I share heaps of fresh workouts and ideas.

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