Want to crank out a cardio workout in your living room? It’s doable, but depending on your living situation, you might have a few other factors to consider. Will it disturb your housemates or neighbours if you’re stamping and thudding your way through burpees? Do you have enough space for moves that require jumps and leaps? No matter what your space’s limitations, I’m a firm believer that you can get in a good cardio workout no matter where you are. You’ll just have to get creative — and go fast.
To increase the difficulty of an exercise, you’ll need to do one of two things: increase the resistance (with weights or resistance bands) or change the tempo, said Sean Alexander, ACE-certified personal trainer and cofounder of Model Trainers. “Since adding weight is out, playing with tempo is your next best option.” Essentially, you can squeeze extra cardio juice out of bodyweight moves by upping the pace (or, for really challenging exercises, decreasing it and holding in the positions that burn most).
So which bodyweight moves should you go for? Keep reading, because we asked certified trainers that exact question, and they responded with their 17 favourite quiet, at-home, no-equipment cardio exercises that are effective for spiking your heart rate without making a racket or bothering the neighbours. Warm up and grab some water; these moves don’t make much noise, but they’ll help you work up a sweat in no time.