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    Silent Workout

    I've been looking for some workout program that's flat-friendly (i.e. no jumping jacks, high knees and stuff like that) for weight loss. Do you have any plan you recommend?

    #2
    Oh, there's lots!

    https://darebee.com/collections/silent-workouts.html

    You can find the link at the bottom of the homepage, under 'Workout Collections'.

    Hope this helps!

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      #3
      You may also want to consider getting some rubber exercise flooring squares if at all possible. Here in the USA a decent 6x4 ft set goes for anywhere between $35 and $45. I'll leave the metric and currency conversion to you :-), but they're relatively inexpensive and last a while, and they can definitely help lessen the noise. I don't know if you'd get away with jumping jacks, etc., but for other things like lunges and kicks where there is still some amount of contact with the floor they really help. No complaints from my wife when I'm doing my routines across the room from her while she's doing her own thing.

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        #4
        Hi, I second mcpayton. The puzzle-mats I am using are 1m x 1m (2cm thick) a piece and I use 2 together for all my darebeeing (including jump-rope skipping). When not needed they sleep behind a cupboard. Never had any problems with the downstairs neighbor.
        All the best Andi

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          #5
          Leodip ... welcome to The Hive, the social side of DareBee.
          I know it doesn't respond directly to your question, but ... more info.
          Weight change is pretty much determined by how much, and what, you eat.
          a) portion control (eat less of everything)
          b) eat (much) less sugars
          c) intake less "empty calories" (sugars, alcohols)
          d) eat less carbs
          Weight loss happens when you eat fewer calories than your body uses. Much easier to balance by the plate than by the mile walked. Climbing two (long) flights of stairs burns (maybe) two calories! A small handful of chips. A single gulp of wine or beer.
          It also helps if you measure the areas you see as a 'problem', write down the numbers, and check them weekly. Ought not be any significant change for a month, so checking more often won't help. After all, how many years did it take you to get into the shape you are in? While it won't take that long, it may well take a while. But you should get slimmer before you get lighter.

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            #6
            In addition to what's already in the silent workout collection, I'll toss in Fremen and Fullbody Render.

            Don't underestimate the efficacy of taking a movement you're already familiar with and doing it in a more esoteric position. Push up for example, it can become a pike pushup (+shoulders), spiderman pushups (+obliques), diamond pushups (+triceps), or just wider pushups (+chest). Same logic goes for most exercises you might already do.

            Beyond bodyweight stuff, kettlebells give you swings, cleans, presses, rows, goblet squats, all taking up minimal space and silent as the grave.

            Edit - Oh yeah, and re: jumping jacks and such, my go-to for warm ups and active rests is steam engines. Arms behind your head, engage your core, raise one knee across your body to the opposite elbow. Back to starting position, then the other side. Less bouncy, more controlled and serves the same general get-your-blood-pumping purpose with less noise. Once you're used to the motion you can crank these out pretty quick too, so you don't lose much of the cardio benefit.

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              #7
              AquaMarie thanks, I've been doing foundation and taking ideas for substitution exercises that have more or less the same effect from that list of workouts.
              mcpayton that's actually a great idea. I'll take that into consideration
              DaithiMeyer thanks for the advices. I've actually been on OMAD (and still am) since almost one year now and have been IF 16 basically for three years. I've always wanted to try keto out, but I really live and die by my pasta, bread and rice, so I can't do without. I also have a really sweet tooth, but I've severely reduced how many sweets I eat. BMI-wisely (for as much as it matters) I'm normalweight, so in reality I only want to get rid of some belly fat, and perhaps strengthen a bit my upper half of the body.
              BotDotCalm both of the workouts are kinda extreme for me right not. Also, I've never been able to do push-ups, much less variations, so Fremen is completely out of the question.
              I've been considering buying a Kettlebell back when I was working out regularly, so I might just take the plunge this time.
              Also, steam engines (which I always called standing knee-to-elbow) are a great substitute which I forgot about. Thanks!

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                #8
                Variations don't have to just make things harder! Variations make things easier by just as many degrees!

                Incline pushups are a great beginner variant. Bent knee push ups give all the chest/arm benefits of the standard form push up with less weight load. Perfect way to work up to full form. Isometric holds at the top of the push up and the bottom of the push up positions get your body used to the form while strengthening all the stabilization muscles needed to execute the movement in full. Pushup negatives, where you start from the top plank position of the movement, then try to slowly lower yourself while resisting gravity - even if you can't push back up from the ground, the controlled descent still works all the parts you'd target if you were doing full form pushups.

                Again, I'm only using the pushup as an example. Variations (easier or harder) work for pull ups, lunges, bridges, any bodyweight exercise you can think of. Most weighted exercises never change, tho. A 5 lb. kettlebell swing is the exact same motion as a 50 lb. kettlebell swing.

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                  #9
                  Yeah, I'm sorry, I said that wrong: I do lots of negatives, so I know what you mean. I meant that all the push-up variations in the Fremen workout are (as of now) quite out of the question.

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                    #10
                    If you wanted a full month-long program, I believe Cardio Go! is meant to be flat/apartment friendly. Since it also is a running alternative, that does mean it should help you lose weight and tighten up a little bit, provided you have a decent diet. I haven't tried it myself since I'm able to go to a little gym and something just focused on cardio isn't quite my deal, but it might be worth considering for you. If nothing else, looking through the program days should give you an idea of exercises that shouldn't cause noise.

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                      #11
                      Originally posted by BotDotCalm View Post
                      Beyond bodyweight stuff, kettlebells give you swings, cleans, presses, rows, goblet squats, all taking up minimal space and silent as the grave.
                      ... unless you drop them. Then your secret plans for world domination are instantly exposed.
                      ... and if you drop them on your foot... that would certainly put your plans for world domination on (painful and noisy) hold, unless you've already managed to complete mental training and remembered how NOT to scream like a jet engine...

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                        #12
                        Leodip if you're looking to lose weight and can't do HIIT and the like indoors, how about concentrating on strength training? Have you had a look at the workout filter ? That may give you some guidance.

                        You may also find the variations page useful.

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