How to exercise quietly in an upstairs flat


Ok I realise the title of this article seems a bit niche, but I bet there are LOADS of city dwellers out there who want to exercise at home, but are worried about jumping around in an upstairs flat for fear their downstairs neighbours might actually kill them.

I was short of time the other morning and couldn’t make it do the gym, but still wanted to get my HIIT session done. However, at 7.30am I felt seriously guilty about heffalump-ing around upstairs while the couple below listened to me threaten to break through their ceiling.

As someone who’s lived in upstairs flats for the past seven years, I have worked out a few tricks to make the whole thing a bit quieter, so that hopefully, you don’t get evicted just because you’re into Insanity. Here’s my guide to quiet exercise in a flat…

1. Go barefoot

Your automatic instinct when exercising is to lace up your trainers for ultimate springy-ness. However, having tried a number of footwear options, I can confirm it is really hard to stay silent when you’re jumping about in trainers. Socks are too slippy, so go barefoot instead.

2. Choose your room carefully

I only have one room in my flat big enough to exercise in, which, luckily, is above my downstairs neighbour’s living room, not their bedroom.

Think carefully about where and when you exercise in your flat – if you decide to leap around above their bedroom at 6am, they are going to be way more furious than if you gallumph on top of their kitchen at 9am.

Ideally, use a room with a carpet, as this will muffle the sound a bit.

3. Get a good mat

If you don’t have a carpeted room to work out in, then at least get a good, grippy mat that you can jump on without it slipping. Again, this is just another layer of sound protection to stop you jumping directly on the floorboards.

4. Keep it snappy

If your workout is anything longer than half an hour, then I think you have to bite the bullet and head to the gym to do it. Bouncing around on the ceiling is definitely classed as ‘annoying neighbour behaviour’, but if it’s just a quick session most people will be able to let it slide.

5. Adapt your routine

There are a few things – tuck jumps, for example – which are impossible to do in a light and quiet manner. In this case, just switch the move for something else. Bear crawls, planks, tricep dips, lunges – there are loads of things you can do without creating a racket, so just supplement where necessary.


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