The 15-minute ‘noiseless’ workout you can do at home that won’t annoy your housemates or neighbours

An Australian Pilates instructor has shared the 15-minute ‘noiseless’ workout she swears by for toning your entire body – without disturbing your housemates or neighbours.

The key to exercising indoors when you’re living in an apartment building or surrounded by friends and family is to avoid jumping and running on the spot.

Instead co-owner of Peaches Pilates, Bec Chidiac, uses sliding motions on the floor to target your arms, glutes and abs, as well as ‘holding’ positions to feel the burn without any harsh movements. 

Instead co-owner of Peaches Pilates, Bec Chidiac (left), uses sliding motions on the floor to target your arms, glutes and abs, as well as 'holding' positions to feel the burn

Instead co-owner of Peaches Pilates, Bec Chidiac (left), uses sliding motions on the floor to target your arms, glutes and abs, as well as ‘holding’ positions to feel the burn

‘The only equipment needed for this series is sliding discs. But if you don’t have any you can use shiny magazines on carpet or pop on a pair of thick socks for floorboards,’ Bec told FEMAIL. 

Start with Scooters to ‘fire up the quads’, placing the balls of your feet in the middle of the discs or disc replacements, and standing with your feet hip distance apart. 

Lower down into a squat position and transfer your weight into your right leg, lift your left heel away from the floor and extend your left leg straight behind you. 

Start with Scooters to 'fire up the quads', placing the balls of your feet in the middle of the discs or disc replacements, and standing with your feet hip distance apart

Lower down into a squat position and transfer your weight into your right leg, lift your left heel away from the floor and extend your left leg straight behind you

Start with Scooters to ‘fire up the quads’, placing the balls of your feet in the middle of the discs or disc replacements, and standing with your feet hip distance apart

To continue in that cardio tone, she then does the Running Man on discs, which is just like doing mountain climbers but harder

To continue in that cardio tone, she then does the Running Man on discs, which is just like doing mountain climbers but harder

Draw your tummy in tight and slide one leg in at a time towards your chest

Draw your tummy in tight and slide one leg in at a time towards your chest

Stay lowered in a squat position and draw your left leg back in, and continue this movement. 

‘Increasing your speed will increase your heart rate – use your arms like you’re running to keep the momentum and then switch sides,’ Bec said.

To continue in that cardio tone, she then does the Running Man on discs, which is just like doing mountain climbers but harder.  

Start in a plank position with the balls of your feet in the middle of the discs. 

Draw your tummy in tight and slide one leg in at a time towards your chest. 

Start in a standing position, bending your knees and pulling your tummy back towards your spine

Side step to your left, bring your heels together between each step. After three steps to the left, stand up to straighten your legs, completing two squats, and side stepping to the right to repeat

Then it’s time to reactivate your core with Crab Walks into Squats (pictured)

Follow with High and Low Planks with Hip Dips by starting in a high plank position, with your hands directly under your shoulders, your tailbone tucked so that you don't have a dip in the lower back, or have your butt poking up in the air

Follow with High and Low Planks with Hip Dips by starting in a high plank position, with your hands directly under your shoulders, your tailbone tucked so that you don’t have a dip in the lower back, or have your butt poking up in the air

After a five second count, lower to your elbows, and begin to dip your hips from side to side, using your obliques

After a five second count, lower to your elbows, and begin to dip your hips from side to side, using your obliques

THE 15-MINUTE WORKOUT:

1. Scooters

2. Running Man on discs

3. Crab Walks into Squats

4. High and Low Planks with Hip Dips 

5. Scissors

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‘Using the discs literally allows you to start running in that movement – you can control your pace going faster or slower as needed. Be mindful of the back dipping and the butt poking up toward the ceiling – always monitor your form,’ she said.

Then it’s time to reactivate your core with Crab Walks into Squats.

Start in a standing position, bending your knees and pulling your tummy back towards your spine. 

Side step to your left, bring your heels together between each step. After three steps to the left, stand up to straighten your legs, completing two squats, and side stepping to the right to repeat.

Follow with High and Low Planks with Hip Dips by starting in a high plank position, with your hands directly under your shoulders, your tailbone tucked so that you don’t have a dip in the lower back, or have your butt poking up in the air. 

To finish the workout you're going to try the Scissors move, with your lower back 'imprinted' into the mat

To finish the workout you’re going to try the Scissors move, with your lower back ‘imprinted’ into the mat

The result is a sweaty and intense 15-minute workout without the hassle of needing space, multiple pieces of equipment or compliant housemates

The result is a sweaty and intense 15-minute workout without the hassle of needing space, multiple pieces of equipment or compliant housemates

After a five second count, lower to your elbows, and begin to dip your hips from side to side, using your obliques. 

Repeat this move for 10 dips, then lift back up into your high plank.

To finish the workout you’re going to try the Scissors move, with your lower back ‘imprinted’ into the mat.

‘This is done by tucking your tailbone under, so that your lower vertebrae push into the floor – to protect your lower back and ensure your abs engage correctly,’ Bec said.

Lift your shoulders off the mat, drawing your chin into your chest, and draw one extended leg in towards your chest with your hands. 

Switch legs and begin to quicken your pace once you’ve found your groove. 

The result is a sweaty and intense 15-minute workout without the hassle of needing space, multiple pieces of equipment or compliant housemates. 

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