We get it: Not everyone is a runner. And with lockdown orders in effect for many people, even some consistent pavement-pounders don’t always feel safe striking out on their own in the great outdoors to get their weekly miles. So when you try to work up a sweat indoors instead, you’ve probably turned to routines that feature moves that get you moving within the limited space and jumping up and down like a pogo stick doing burpees, jump squats, and other high-impact exercises.

If you live in an apartment with neighbors, or even if it’s just your family in the adjoining rooms of your house, you’re probably driving them nuts with all of the ground-pounding that comes with every jumping rep. Hopefully, you’ve been able to keep up your workout routine without too much conflict—but if you’re been limiting yourself to slow, staid, non-ballistic movements, there are still ways that you can ramp up your heart rate.

Trainer Charlee Atkins, C.S.C.S. feels for the plight of house and apartment-bound exercisers (and their neighbors and loved ones) everywhere. She designed a simple four-move, no-jump cardio sequence that you can string together as a HIIT series or parcel out into individual movements whenever you feel the need to work up a sweat indoors without making the floor shake.

You don’t need any extra equipment for these exercises—in fact, you might even want to ditch your shoes to help to cut down on the noise as much as possible indoors. Just make sure you have a stable grip on the ground or mat beneath your feet.

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A post shared by Charlee Atkins, CSCS (@charleeatkins)

Perform each exercise for 45 seconds, then rest for 15 seconds

Take on the series twice through for an eight minute blast, or push yourself even further and run through four times for a 16-minute session. Just make sure to keep moving.

Want to learn more moves from Atkins? Check out our series full of her workout tips, Try Her Move. You can also take on her new 30 day challenge in our streaming All Out Studio app, check out her Le Sweat workout app, and follow her on Instagram to find out when she’s hosting live workouts from her living room.

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