She Strengthens

Sweat in Silence: A 30-Minute Home Workout

Exercising at home can be a convenient solution to fitting in a workout, but it’s not always easy. Between noisy neighbors and cranky roommates, it can be a challenge to get in a good sweat session without disturbing others. That’s why we’ve created a quiet, 30-minute, total-body circuit that you can do from the comfort of your own home.

The Quiet Workout Solution

This workout, designed by certified personal trainers Lacey Stone and Erin Nemeth, involves static holds and bodyweight-only moves that target every major muscle group. And the best part? You won’t disturb anyone in the process.

Get Started

Complete 3 rounds of the following circuit. If you need to, scroll down for detailed descriptions of each move. For an added challenge, time yourself and try to shave seconds off each round. Or, challenge your roommate to a friendly face-off – just keep the trash talk to a minimum.

Breaking Down the Exercises

1. Plank Perfection

Time: 30 to 60 seconds

Start in a plank position, engaging your core and honing in on those hard-to-reach muscles. Hold for 30 to 60 seconds without compromising your form. Make it harder by balancing your hands on a medicine ball or basketball.

2. Air Squat Mastery

Reps: 15

Stand with feet hip-width apart and bend your knees, pushing your butt down and out. Raise your arms out in front of you, parallel to the floor. Lower yourself as far as possible without compromising your form. Make it harder by pausing for one second at the bottom of each squat.

3. Triceps Dip Delight

Reps: 15

Sit on the edge of your bed or couch, lifting your body up and walking your feet out until your knees are above your heels. Bend your elbows to a 90-degree angle, then lower your hips to just above the floor. Extend your elbows, pressing your body back up. Make it harder by straightening your legs out or adding a hold at the bottom of the exercise.

4. Lunge with Hold

Reps: 10 per leg

Stand with your feet together, take a big step forward with your left foot, and lower yourself straight down. Lift onto the toes of your right foot as your back knee hovers over the floor. Hold for 3 full counts before returning to the starting position. Alternate legs. Make it harder by grabbing a pair of dumbbells or using two cans of soup.

5. Superman Soar

Reps: 15

Lie facedown with arms and legs extended, engaging your core and lifting your arms and legs up toward the ceiling. Pause for 3 seconds at the full extension of the exercise before lowering back down. Make it harder by holding the exercise for 5 or 10 seconds.

6. Russian Twist Frenzy

Reps: 15 per side

Sit on the ground, bending your knees and leaning slightly back. Lift your feet a few inches off the ground and place your arms straight out in front of you. Rotate as far as possible to the right, allowing your arms, shoulders, and eyes to follow. Make it harder by holding a medicine ball or heavy textbook.

7. Glute Bridge Bliss

Reps: 15

Lie faceup with knees bent, feet flat on the floor. Raise your hips until your body forms a straight line from shoulders to knees. Hold for 2 seconds, then lower your butt back to the ground. Make it harder by holding the pose for longer or straightening out one leg at a time.

8. Wall Sit Challenge

Time: 30 to 60 seconds

Stand about 2 feet from a wall, facing away from it. Lean back against the wall and slide down as if sitting into a chair. Contract your abs, making sure your knees stay directly above your toes. Hold for 30 to 60 seconds. Make it harder by lifting both heels and holding, or by holding a dumbbell in each hand.