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The No-Jumping, Apartment-Friendly HIIT Workout That Won't Piss Off Your Neighbors (Or Your Knees)

You don't have to schlep to the gym to fit in a heart-pounding workout (especially with all these new at-home workout innovations)—but if you're an apartment-dweller, a circuit involving tuck jumps and medicine ball slams likely won't go over well with your neighbors. Instead, follow this workout that Katie Austin, trainer and creator of an eponymous fitness app, made especially for anyone who wants to keep their workout hush-hush. With no jumping or equipment involved, you'll keep your noise level to an absolute minimum. (Related: The 5-Minute At-Home Workout for Strong, Sexy Arms)

Don't assume this circuit is easy just because it's quiet and low-impact. You'll fire up your legs and glutes with a hefty dose of squats, kicks, and lunges, and reap the fat-burning benefits of a HIIT tempo. So go ahead: Slay a tough workout and keep the peace with your neighbors—or at least save your energy for more important conflicts. (Prefer classes? These boutique studios offer at-home streaming classes.) 

How it works: Perform each move with the indicated amount of rest in between. Repeat for a total of 3 rounds.
You will need: No equipment.

Narrow Squat to Side Kick

A. Start with feet together and hands clasped in front of chest. Bend knees and drive hips backward until thighs are parallel to floor, then press into mid-foot to stand.
B. Lean to the left slightly to drive right knee to chest, then extend right leg with foot flexed, as if kicking a wall directly to the right.
C. Snap right leg down next to left to return to starting position. 

Perform move for 40 seconds, then rest for 20 seconds. Switch sides and repeat.

Crab-Style Toe Tap

A. Start in a reverse tabletop position: Sit on the floor with feet flat and palms planted behind hips, fingers pointing toward heels, and hips lifted off the ground.
B. Extend right leg while reaching left hand toward right foot. Lower hand and foot to the ground.
C. Raise left leg while reaching right hand toward left foot. Lower hand and foot to the ground.

Perform move for 40 seconds, then rest for 20 seconds.

Reverse Lunge with Front Kick

A. Stand with feet together. Step back with the right foot to lower into a reverse lunge, knees bent at 90-degree angles, back knee hovering off the floor, and arms in a running position with the right arm forward.
B. Press into the left foot to stand, driving right knee up then extending foot to perform a front kick with foot flexed.
C. Immediately step the right leg behind left and lower into a reverse lunge to begin the next rep.

Perform move for 40 seconds, then rest for 20 seconds. Switch sides and repeat.

Plié Squat with Calf Raise

A. Stand with feet wider than hip-width, toes facing out at about 45 degrees.
B. Sit hips back and bend knees, lowering into a plié squat until thighs are parallel to the floor.
C. Press into feet and drive hips forward to stand, and immediately lift heels off the ground to balance on toes. Lower heels to return to starting position.

Perform move for 40 seconds, then rest for 20 seconds.

Oblique Side Pull

A. Stand on the left leg with arms reaching overhead and slightly to the left, right foot pointed out to the side, resting lightly on the floor for balance. 
B. Engage right obliques to drive right knee up and right elbow down to touch.
C. Straighten right arm and lower right foot to tap the floor to return to starting position.

Perform move for 40 seconds, then rest for 20 seconds. Switch sides and repeat.

Duck and Punch Twist

A. Stand with feet wider than hip-width apart, toes pointing slightly out, and fists in ready position guarding face.
B. Lower into a squat and shift body to the right, then stand and pivot on the left foot to punch across body with the left hand.
C. Snap the left hand back to ready position and immediately squat and shift to the left, standing and pivoting on the right foot to punch across body with the right hand.

Perform move for 40 seconds, then rest for 20 seconds.

No-Jump Ice Skater

A. Stand with feet hip-width apart, hands clasped in front of chest.
B. Step the right foot behind the left, bending knees and reaching right hand to touch left foot, left hand extended backward.
C. Press into the left foot to stand and return to starting position.
D. Repeat on the opposite side, stepping the left foot behind the right, tapping right foot with left hand, and extending right arm backward. Continue alternating.

Perform move for 40 seconds, then rest for 20 seconds.

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