12 No-Jumping Exercises That You (and Your Neighbors) Will Love

Caley Alyssa in Reverse Plank

Sometimes you want to get in a workout from the comfort of your apartment without being too noisy. And if you have a downstairs neighbor, they’ll certainly appreciate not hearing any jumping or shaking above them. The good news is that you can totally do some intense apartment-friendly moves without needing to do any quick up-and-down motions. Here, we lined up 12 specific no-jumping exercises you can do that are just as effective as any jumping ones. You’ll build up those endorphins while your neighbor will have blissful peace and quiet.  

To break out of these specific movements and choose from a full list of classes, check out our playlist of apartment-friendly, no-jumping workout videos.  

1. The 100 from Long and Strong with Tela Anderson

 
Tela Anderson doing the Pilates 100
 

  • Lie on your back and lift your legs to a 45-degree angle with your arms by your sides.  

  • Start lifting your arms up for five counts while inhaling. Lower them back down for five counts while exhaling.  

  • Repeat the motion 10 times so you reach 100.   

2. Alternating Swans from Total Body Blast with Andrea Taylor

 
Andrea Taylor doing Alternate Swans in Pilates
 

  • On your stomach, stretch your arms above your head and space your legs hip width apart.  

  • Lift your right arm and left leg up at the same time. Alternate sides and repeat until you reach 20 reps.  

3. Roll-Ups from Total Strength Fusion with Caley Alyssa

 
Caley Alyssa doing Pilates Roll-Ups
 

  • Lie down on your mat with your legs hip-width apart and arms stretched out above your head. 

  • Pull your abdominals in and reach your arms up. Slowly roll forward, bringing your arms forward past your toes or as far as you can go and drop your head.

  • Reverse the motion and pull into the powerhouse, rolling down one vertebra at a time. 

4. Straddle Crunches from High Intensity Strength with Josh Kramer

 
Josh Kramer doing Straddle Crunches
 

  • On your back, lift your legs up and part them into a straddle.  

  • Interlace your thumbs and crunch up, threading your hands through the middle of your legs. Your shoulders should be off the ground.  

  • Do two reps of 20. 

 

5. Donkey Kicks from Day 3: Sweat: Total Body with Briohny Smyth

Briohny Smyth doing Donkey Kicks

  • Get on all fours and keep your back level to the ground.  

  • Stretch your right leg out behind you and lift it up and down five times. Switch legs and repeat.  

 

6. Russian Twists from Speed Core with Patrick Beach

 
Patrick Beach doing Russian Twists

  • Sit on the mat with your legs bent and feet lifted.  

  • Hinge back and twist your arms from one side to the other. Try to reach 100 reps.  

 

7. Dip Lifts from Booty on Fire with Adrienne Rabena

 
Adrienne Rabena doing Dip Lifts
 

  • Take light or medium weights in each hand, and space your legs out wide with your toes pointed out. 

  • Keep your back straight as you bend your knees and dip lower. At the same time, curl your weights up.  

  • Repeat this motion for two reps of 20. Pulse for an extra burn.  

8. Superman Variation from Upper Body Fast Burn with Dylan Werner

 
Dylan Werner doing Superman Exercise
 

  • Lying on your stomach, arch your back as high as you can go.  

  • With your arms bent in a 90-degree angle at your sides, lift them up for 10 reps.  

  • Bring your fists together out in front of your face and repeat the same up-and-down movement for 10 reps.  

9. Warrior Three Lifts from Leg Burn Out with Ashley Galvin

 
Ashley Galvin doing Warrior 3 Leg Lifts
 

  • Stand on one leg in a Warrior 3 pose, keeping your back straight and parallel to the floor.  

  • Drop the other leg down tapping your toe to the ground and then lift it up. Do this 10 times before switching.  

10. Plank With Arm and Leg Lift from Core Activation with Callie Gullickson

 
Callie Gullickson doing Plank with arm and leg lift
 

  • Get in a Plank position, with your shoulders over your wrists and your back level.  

  • In a slow, controlled motion, lift your right arm off the ground. Put it down.  

  • Lift your left arm off the ground. Put it down.  

  • Do this same motion with your legs, lifting one up at a time and setting it back down.  

  • Repeat with all four limbs as many times as you can for 40 seconds.  

11. Plank Half Raise from Push, Press, Flex with Jacy Cunningham

 
Jacy Cunningham doing Plank Half Raise
 

  • In an elbow Plank, lift your forearms off the ground to lift your whole body before lowering back down to the original position.  

  • Repeat 10 times.  

12. Chair Pose Squats from Glute Power with Claudine Lafond

 
Claudine Lafond doing Chair Pose Squats
 

  • Keep your feet close together, bending your knees to get into Chair Pose.  

  • Lift your arms overhead and hook your thumbs.  

  • Squat lower in the seat and come back up. Repeat as many times as you can for 40 seconds.  

To explore our entire library of workouts on Alo Moves, start your free 14-day trial today. 

 
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