Woman doing a plank in her bedroom

Quiet HIIT: try this low-impact, neighbour-friendly home workout

Posted by for Strength

Home workouts are back on the agenda for many of us, but that doesn’t mean your whole block of flats wants to hear about it. Here’s how to do a HIIT workout that will get you, but not the neighbours, working up a sweat.  

“You sound like you’re going to come crashing through the ceiling,” my mum moaned at me when I went home last Christmas and brought my workouts to my childhood bedroom. I thought I had been light-footedly lunging, but it turns out that the thin walls meant the whole house was practically shaking as I jumped.

That was on my mind when I recently moved from a house with no one beneath my living room to a  highrise flat – how can I lunge and step without drawing complaints from my neighbours? I’m not alone: given that many of us are prepping to visit family over Christmas or are cautiously limiting our socialising, home workouts are back on the menu. And with it, a fear of making any noise. 

“There are plenty of moves you can do in your home that don’t involve landing heavily, but are still exhausting enough to build your heart rate,” says personal trainer Veowna Charles. “For a HIIT circuit to be effective, aim to work to your maximum intensity for 20 seconds, then rest. Just because you aren’t jumping it doesn’t mean you necessarily have to make the set longer, it’s just about trying to squeeze in more repetitions in each set.”

Here, she shares her favourite quiet, no-heavy-jumping circuit you can do at home. 

Core workout
Core workouts are great to do at home

Squat to tiptoes

Rather than doing squat jumps, Veowna recommends that you lift your heels and push onto your tiptoes as you come out of the low squat position. This adds a lot of power to the move without any loud impact, she says. 

Forward to reverse lunge

Again, remove your jump from the jumping lunges and opt for taking your foot from reverse to forward lunges, keeping the other foot on the ground. This isn’t quite zero impact, so it still requires a lot of stability, but it is much lighter on the ground. 


“Anything that works up and down in one movement is exhausting,” says Veowna. Start in standing position and walk your hands out so you are in a high-plank position, then walk your feet in to meet your hands. “Adapt that to your own difficulty level by adding a lunge rotation to the end or a press-up in the middle,” Veowna adds. 

Plank to sit

Dynamic core work is a great way to up the intensity without upping the volume. For this move, start in a high plank position. Lift your right hand off the floor and twist to the left hand side, all the way round so you come into a seated position. Press through your left hand and your core to come back to the starting position and repeat on the other side. 

Images: Getty/Pexels

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Chloe Gray

Chloe Gray is the senior writer for stylist.co.uk's fitness brand Strong Women. When she's not writing or lifting weights, she's most likely found practicing handstands, sipping a gin and tonic or eating peanut butter straight out of the jar (not all at the same time).