Invest in this foam-flooring, which will absorb the impact so that it doesnt shake the ceiling below you.

Apartment-friendly HIIT workout:

1.

Backpack squat presses:Hold a heavy backpack at your chest with your feet about hip-width apart.

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Squat down into a full deep squat while keeping the backpack at your chest.

Engage your core and pull your shoulders towards each other.

Stand back up, squeezing your glutes and raising the backpack above your head as you do so.

Two young women practicing ballet with a teacher in the dance hall.

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Push-ups with a double knee touch:Get into a push-up position with your shoulders directly over your hands.

Pull your ribs up and in toward your chest to engage your core.

Lower your chest down toward the floor so that it touches or almost touches.

Woman doing hip exercises

Your gaze should be slightly in front of your hands.

To modify, do the push-ups on an elevated surface like a countertop, couch, or stairs.

The higher the surface, the easier it will be.

Cropped image of woman doing lunge yoga pose

Forward to backwards lunges:Put the backpack on your back and stand with your feet about hip-width apart.

Step forward into a lunge.

Return to standing and immediately step backwards into a backwards lunge.

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

Repeat 10 times, then switch sides.

Pike push-ups:Get into a downward dog position with your hips piked into the air.

Your hands should be about shoulder-width apart.

Woman doing arm exercise without weights while sitting on mat at home.

Lower your forehead down toward your fingertips, touching the floor if possible.

Keep your elbows close to your body and core engaged as you do so.

Push back up to the starting position.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles

Russian twists:Lie down with your knees bent, holding the backpack at your chest.

Engage your core and raise your shoulders off the ground.

Twist all the way to one side, placing the backpack on the ground on that side.

Twist to the other side.

Superman raises:Lie on your stomach with your hands extended straight by your ears.

Keep your legs as straight as possible as you simultaneously raise your legs and arms while squeezing your glutes.

Keep your neck neutral.

Lower back to the floor.

Plank hip dips:Get in a low forearm plank.

verify to engage your core and push-up through your shoulders.

Keep your core engaged as you dip your hips to one side, touching the floor if possible.

Return to the starting plank position then dip to the other side.

And once youve got that down,amp it up to a whole new level with the Spiderman version.

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