A High-Intensity Home Workout That Won’t Piss Off Your Downstairs Neighbors

By now, most of us have probably tried at least a few home workouts. With gyms still closed in several states, the art of working out from the comfort of your own home is still essential. But can you still feel the burn with limited or no equipment? Incorporating plyometrics (aka plyos or jump training) can be an easy solution, but if you live in an apartment, that can also be a problem. Your neighbors probably won’t be too happy with you if it sounds like a herd of elephants is about to fall through their ceiling once a day.

The answer to all your problems is HILIT, or high intensity, low impact training. HILIT workouts use short intense bursts of activity followed by brief rest periods that never require jumping movements. You read that right: no jumping.

I’ve been an athlete my whole life and a personal trainer and fitness competitor for several years, and this is the method I’ve used during all of quarantine to maintain my fitness level. HILIT uses little to no equipment, increases your metabolism, and is also gentle on your joints. If you ask me, it’s a win-win-win. If you’re looking for a home workout that burns fat while toning your body, this is it! Here are a few moves you can do for a full at-home HILIT workout.

Low To High Wood Choppers

This is a dynamic exercise that works your obliques and shoulders. To begin, squat, twist your torso to the right, and hold your hands to the outside of your right leg. If you have a dumbbell at home, you can hold that as well. Exhale and swing your arms diagonally across your body so that you end with your arms above your left shoulder. Return back to your starting position to complete one rep. Continue the movement on this side for 30 seconds, then switch.

Standing Supermans

Standing Supermans strengthen your upper back, glutes, hamstrings, and calves. Stand on one leg and extend both your arms out to the side as you bend forward. Let your raised leg stretch all the way behind you as you bring your back to a table-top position. Squeeze your glutes and pull yourself back to a standing position. Repeat the Superman on this side for 30 seconds.

Iguana Press-Ups

Start in plank position, then bring your left knee up to your left elbow. While holding this position, do a push-up. Alternate your legs back and forth for 30 seconds. Iguana press-ups require more stabilization than traditional push-ups and are excellent for building core stability in addition to working out your chest.

Standing Knee Drive

Stand with your hands behind your head and forcefully drive each knee in towards your chest. For maximum results, move as quickly as you can for 30 seconds straight. 

Reverse Plank Leg Lift

Begin by sitting on the ground with your legs bent and your arms behind you—your fingertips should be facing towards your toes. Push your butt up off the ground and begin raising one leg at a time up towards your chest. Keep your movements controlled, squeeze your abs at the top of each leg raise, and always keep your hips lifted.

Squat Hold To Calf Raise

Stand in sumo position (feet outside your hips and shoulders) and sit into a squat. Hold this position for 30 seconds while you raise your heels up and down off of the floor. You should keep your weight in the balls of your feet throughout the movement. Prepare to feel an intense burn in your thighs and calves!

Hip Bridge with Hamstring Curl

You’re going to need to wear a pair of socks for this one! Start by lying on your back with your knees bent and feet placed hip-width apart. Bridge your hips up into the air and slide your feet forward as far as you can without dropping your hips down. Then pull your feet back in towards your glutes and repeat the movement for 30 seconds. Don’t lower your hips for the entire 30 seconds.

Images: Jonathan Borba / Unsplash

7 Instagram Live Workouts That Are Almost As Good As The Real Thing

There are two things that everyone has become obsessed with in quarantine: baking banana bread and at-home workouts. Let’s face it. We have no control over what’s going on in the world, so we’re turning our focus to the things we can control, like canceling our gym memberships and tuning into Instagram Live workouts instead (whether or not we actually do the workouts is another story, but we’ll still watch).

With the overwhelming amount of Instagram Live workouts that are available to us every single day, it can be hard to know which ones are actually worth it. Don’t worry, that’s what I’m here for. Below are the best Instagram Live workouts, so you don’t have to risk accidentally tuning into a live that sucks, being the only person there, and having to frantically exit out before you get called out.

Hot Pilates

 

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DECIDE. COMMIT. SUCEED! #gethotglobalchallenge 🔥🔥🔥

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The popular LA pilates studio full of A-list celebrities, models, and your favorite influencers tops this list. Offering classes every day, I promise you your abs, arms and butt will definitely feel the burn.

@HotPilates instructors go live for a 30-40 minute body-based workout. With the hottest music, amazing energy, and moves that will make you sweat in seconds, it almost feels like you’re in the luxury studios, working out next to the hottest people in Hollywood. Instead, you’re working out next to your dog in your living room, but it is what it is. 

Classes are offered every day of the week, usually beginning around 10am ET and through to the evening. The times, types of classes, and instructor information is posted daily on the Hot Pilates Instagram account. 

If you really want to feel like you’re in a Hot Pilates class, crank up your heat to 85 degrees, dim your lights and light your sexiest candle. It might jack up your utility bill, though. 

Barry’s At Home

 

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We miss our fit fam! Now, more than ever, it’s important to band together, support one another, keep our bodies moving, and stay connected. Tune in live @barrys twice tomorrow: once at 9am PDT as Barry’s CEO, Joey Gonzalez, and again at 12pm PDT as VP of Curriculum, Chris Hudson, lead us through 20 minute total body workouts. Bodyweight only. No equipment needed. 9am: Joey Gonzalez 12pm: Chris Hudson

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Known as the best workout in the world, Barry’s Bootcamp now offers Barry’s at Home on IG live. 

Barry’s At Home typically offers two workouts per day, at 12pm or 3pm ET, every day of the week. Depending on the class time you choose, it will most likely be a total body or band workout. Both can be done without any equipment, but if you want the exact bands they use in the workouts, you can buy them through the Barry’s website.

Classes are around 25 minutes long, followed by a cool down, and are taught by Barry’s instructors across the country. To no surprise, their energy is just as high and the music is just as good in their living room as it is in the Red Room. 

If you really want to feel like you’re in the Red Room, buy red LED lights and turn them on during the workout. Is it just me, or does working out in red lighting make you so much more attractive?

The only con to this workout is that we can’t go to the fuel bar and pick up our skinny b*tch smoothie. Really can’t wait for that day.

Torch’d

 

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Thank you guys again for donating to the link in my bio for my collaboration with @nokidhungry 💜 We are at $77K today!! So close to our $100K goal! 2000+ have been getting @torchdbyisaac with us and I am so thrilled about that. The more we get the word out, the more we can help dem kids who need it! Thank you @terez for my dope tights today. Was feeling extra festive 😋 @zaratisch #torchd #fitness #sweat #workout #quarantine #corona #nokidhungry #charity

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Torch’d creator @isaacboots hosts Instagram live workouts everyday at 11am ET. Torch’d is a workout full of targeted repetition and body resistance. Celebrities like Kelly Ripa and Vanessa Hudgens swear by it, so that’s when you know it’s worth it. For this hour-long workout, no equipment is needed, but Isaac will usually wear ankle and wrist weights for that ~extra~ push.

If you love the workout, Isaac asks his followers to consider paying it forward and donate to the No Kid Hungry campaign. Together, over $140,000 has been raised so far. You can donate here.

@Karaliotta x Women’s Health Magazine

 

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Ever heard of paper circuits? Me either, until I found Kara Liotta workouts on the @womenshealthmag Instagram. Every Monday and Friday at 12pm ET, the CO-Founder of KK Sweat and celebrity trainer (NBD) Kara Liotta hosts a 25-25 minute workout on Women’s Health IG live, and all you need is an 8.5×11 piece of paper and a wall. The workouts are usually total body or booty inspired, and don’t require a lot of space.

#COREntine

 

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| SOCIALLY DISTANT BUT EMOTIONALLY CONNECTED | Let’s keep sharing positive energy and good vibes! 20-30 minute 9AM daily #COREntine on Instagram Live! We can start there and evolve it as we see fit athletes. All you will need is your body and or things from around your house for this core intensive workout! I look forward to staying right and tight with all of you! The proceeds raised from COREntine will be directly distributed to small businesses, organizations, and charities that are in need of assistance from COVID-19. When: Daily 9AM EST Where: Your Living Room Platform: INSTAGRAM LIVE @KeoniHudoba #GoodVibes #ShareTheShaka

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Every day at 9am ET, Co-Founder of Cyc Fitness and Barry’s Chief Instructor Keoni Hudoba hosts #COREntine on his IG live. All you need is your body, so no excuses! You can expect a 20-30 minute core intensive workout. Keoni always ends the IG Live with an inspirational message which really helps you get out of a quarantine funk. 

Keoni is raising money from #COREntine and is directly distributing it to small businesses, organizations, and charities that need help due to COVID-19. You can send the donation to @keoni-hudoba on Venmo. His motto during this time is “socially distant, but emotionally connected”.

Tyler Cameron x Phil Fit

 

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@thequarantinecrew is back again at 2pm ET to get another workout in today! 40 minutes out! It’s Super Saturday so that means wear your best super hero outfit! Who is joining us? . . . 📸: @brownbearvisuals

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I mean… duh. America’s sweetheart, Tyler Cameron, has Instagram live workouts with his friends and trainer Phil Fit almost every day. Sometimes they’re outside with palm trees swaying in the background (jealous), and sometimes they’re in his living room working out with his dining room chairs. There isn’t a set schedule throughout the week, but Tyler always goes live for the workout at 11am ET. 

Expect to see Phil Fit break out into a TikTok song or say “Turn Up”, which I really appreciate. I miss turning up.

Most of the Instagram Live workouts are around 30 minutes long and you may need a chair or wall, but that’s it. The cardio usually consists of jogging around Tyler’s living room (okay, brag that you have a living room), and when they are tired they actually take a second to breathe. #Relatable

Obé Fitness

 

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IMPORTANT NEWS! 🚨 Wine bottle workouts ARE a thing, and we’ve teamed up with @fitbit to show you how it’s done! Time to get to work with @alexscolari 💪🍷

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Although it’s not IG Live, I just needed to mention Obé Fitness. It’s an online workout experience with instructors who really know what they’re doing. Some classes you can expect to see are sculpt, barre, dance, cardio, and yoga. Classes are around 28 minutes long, and you can either tune into a live class which are available every day, or pre-recorded sessions. Depending on the day, you’ll be able to join live classes starting at 7am throughout 2:30pm ET on weekdays, and 9am to 4:30pm on the weekends. Obe Fitness even has wine bottle workouts. They’re currently offering a 7-day free trial, so trust me on this one—you’ll be obsessed. 

Images: Jonathan Borba / Unsplash; hotpilates, barrys, isaacboots, womenshealthmag, keonihudoba, tylerjcameron3, obe_fitness)

Fitness Equipment You Can Actually Buy Now

Much like when the gym gets super crowded in January due to the assholes I affectionately refer to as “Resolutioners”, people are suddenly gaining a newfound interest in fitness in this quarantine. I get it, while I’m here eating my weight in salt and vinegar chips, you all have visions of emerging from lockdown with six-pack abs. However, since everyone and their mom now thinks they’re the next Jillian Michaels, workout equipment has gone the way of toilet paper and hand sanitizer. It is sold out everywhere. But fear not! You don’t have to jog up and down your hallway to meet your workout goals at home! I’ve done some research and found equipment that you can still purchase and have delivered to you. Congratulations on actually having a summer body this year instead of looking like a blobfish like me! Or we can just decide blobfish is the new sexy body type and all be happy doing nothing?

Me at the beach this summer:

Anyway, here’s workout equipment you can actually buy right now that doesn’t cost $3,000 on Amazon.

Tone Fitness Anti-Burst Stability Ball

A stability ball is one of those universal fitness items that you can do almost anything with. Plus, you could sub it as your desk chair when you work from home to engage your core and prevent back issues. You can do planks, abs, and any of these awesome ideas for a full body workout. Plus, it’s deflatable, so once we’re out of quarantine, you can deflate it and stash it for when you need it next without it taking up your entire apartment.

4-in-1 AB Wheel Roller Kit

This wheel roller kit includes four things and is super easy to store when the gym comes back and you’re not stuck at home. You can do all kinds of abs and pushup exercises with these, and then it also has a jump rope to get your cardio in. Although it might make your downstairs neighbor insane. If you’re not sure how to use a roller wheel, check out this video. You’ll have abs of steel in no time.

Everyday Essentials AB Trainer Abdominal Machine

The thing about crunches is that most people actually do them wrong. Since you can’t hire a trainer to perfect your abs routine, an ab trainer will help. Instead of swinging your body forward using other muscle groups, this super cheap piece of equipment forces you to engage only your abs to pull yourself up. That six-pack will appear in no time. Once I decide to start Postmates-ing salad instead of Dog Haus, it’s over for you hoes.

FILA Fitness Mat

FILA Fitness Mat

Yoga mats are out of stock almost everywhere, or the price is jacked up to like a million dollars (for what? It’s literally a piece of foam), but this FILA one is functional and cheap. Even if you’re not doing yoga, a yoga mat is perfect for a ton of exercises and way more comfortable than the weird slanted floor in your apartment. I’m not sure why every apartment I’ve ever lived in is slightly crooked (seriously, is it just me?), but a little cushioning for your stretches and body weight workouts makes a big difference.

P90X Adjustable Weighted Jump Rope

P90X Adjustable Weighted Jump Rope

A jump rope is a great way to get cardio without risking getting coronavirus at the overcrowded park. Although maybe do it in a community space in your apartment so your neighbors don’t attempt to assassinate you so they can get some peace and quiet. This jump rope even has a removable weight in each handle to up the resistance. Hey, maybe you can invent a dark jump rope song about coronavirus, like how Ring Around The Rosie is really about everyone dying from the plague! Too much?

FILA® 3-Pound Neoprene Hand Weight

FILA® 3-Pound Neoprene Hand Weight

You can use hand weights for a full body workout, plus these ones are both affordable ($7.99!) and in stock! They also have heavier versions. Use these weights for arms, abs, and pretty much anything else. Find some inspiration on YouTube with videos like these. Plus, using weights is a quiet activity that will not make your roommates or neighbors insane.

Ball Gag

I’m totally kidding. This is apparently a Boxing Fight Ball on a headband. But like. Doesn’t this look like something else? Use it for exercise or for scary bedroom games, I guess.

What are your at home workout tips? How are you staying fit in quarantine? Or are you just saying f*ck it and that it’s Future You’s problem? Let me know in the comments!

Images: The Creative Exchange / Unsplash; Giphy; Walmart (4); Kohls (3)

Betches may receive a portion of revenue if you click a link and purchase a product or service. The links are independently placed and do not influence editorial content.

Try These 6 At-Home Exercises On Days When You Skip The Gym

Don’t have time to take that spin class after work anymore? Or do you suffer from social or performance anxiety when exercising in front of groups of people when chances are nobody is even looking at you? No worries! There are so many ways to stay active, burn calories, and get in shape from the comfort of your own home. Here are six great at-home exercises for those days you need to skip the gym or just don’t feel like leaving the house.

1. Burpees

Burpees, or squat thrusts, aren’t called “one of the most effective workouts” for nothing. This killer full body exercise activates the chest, arms, core, glutes, and hamstrings. Start off in a standing position, drop into a squat position, place your hands on the floor, kick back into a plank position, then reverse these steps, and repeat.

burpees

2. Mountain Climbers

Mountain climbers are a boot camp workout, and I’m tired even thinking about doing them. This insane cardio and core exercise successfully helps to burn stubborn belly fat and strengthen a bunch of different muscles. Incorporate a few reps into your routine every day and you’ll get sexy six-pack abs in no time.

3. Jump Rope

Time to dig through boxes in your parents’ basement, tap into your childhood, and whip out that old school jump rope. If you don’t have a jump rope or want to save your hard-earned five dollars like the thrifty betch you are, jumping jacks are equally as effective. Who knew we were such little geniuses back then?

4. Stairs/Steps

Do you live in a two-story house or an apartment building with stairs? If so, then substitute the step boxes at the gym for the staircase in your own home. Whether you’re wearing leggings or pajama pants, running or jumping up and down steps is a totally legit cardio and leg workout. I promise your heart will be pounding out of your chest after you complete a couple of stories.

5. Yoga

Stretching is amazing for the mind and body—but downward-facing dog isn’t as easy as it looks. Yoga is a fantastic workout that activates your entire body and improves flexibility. You’ll be surprised at how much you actually sweat and how refreshed you feel after twisting, turning, and detoxing those tequila shots from last night out of your body with certain yoga sequences.

6. Workout Programs

No matter if you want to dance Zumba, challenge yourself (aka die) with high-intensity interval training, or try out a fitness influencer-created guide like BBG, there are tons of awesome at-home workout programs to choose from and try in front of your TV or computer.

Never waste your time and gas driving to the gym to work out on boring machines again! Now you can try any of these exercises to save your money on a gym membership and workout at home whenever and however you want. Now you literally have no excuse not to exercise. You’re welcome.

Images: Giphy (4)