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Silent Workout For Fat Loss
Fitness | October 10, 2013
Many of you guys have been asking me for a workout that won’t wake your neighbors, so I came up with this Silent Workout for Fat Loss. Another great thing about this workout is that you can do it in a very small space. As you can see in the video, I do my workouts in a tiny bathroom especially on days when I’m really short on time. It’s really cool knowing that you can be in a complete charge of your fitness in every situation. Even if I have just 5 minutes before I have to jump into the shower and get ready to leave, it gives me enough time to get a great workout in.
Like I said in the video, the reason why I do a lot of plyometrics and dynamic exercises in my workouts, is to get the best workout for my legs and cardiovascular system. The thing is that if you are a beginner and really out of shape, then exercises like bodyweight lunges and squats will feel super challenging and you will be getting results for some time. Once you get into certain level of fitness, then you will have to increase the challenge in order to promote further changes. That is the rule of progressive overload. Your body always adapts to applied stress, so if you don’t challenge yourself, then you are not forcing your body to become stronger and fitter. All of the loud exercises such as jump lunges, jump squats, or burpees are great for promoting the muscle contractions that will raise your heart rate and promote fat loss. If you have to do a silent workout where these type of exercises are not possible, then you have to use an extra weight like dumbbells or kettlebells, to make up for the lack of intensity.
That is true only when it comes to leg exercises tho. For women and most men that wish to be athletic and strong, bodyweight exercises for your upper body are challenging enough. Push ups can be done in many forms at a different speed rate, just like pull ups. Pushing and pulling your bodyweight with your arms is so hard, that you would never have to even use an additional weight. However it’s good to shake things up and lift weights in order to train for functional strength, coordination, balance, and flexibility.
I hope you’ll have fun with your silent workout and that you’ll get the best out of it!
Have a great day,
Zuzka.
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Thanks Zuzana! I am currently 15 weeks pregnant and just starting to workout again after a very exhausting and nauseous first trimester. Now that my energy has returned I plan to do this short, low impact full body workout 3-4 times a week. Can’t wait to get started!
Private Member |
try not to do any crunches and I would check with your doctor first before getting back into working out while pregnant. Besides that, Enjoy every minute of your pregnancy!!
Private Member |
Shelley,
Thanks so much! 🙂
I’ve been given the all clear by my physician. I was very active doing HIIT and weight training prior to becoming pregnant and the baby is very healthy. I became a slug from 8 weeks to 13 weeks due to severe fatigue and nausea. I felt like the walking dead. LOL. I plan to avoid prolonged HIIT and heavier weights until after the baby is here as my joints are much looser and lax. Squats and split squats with light weights, pushups and kettlebell swings to get the heart pumping a bit is the plan right now. I am also doing planks instead of crunches. Looking into a prenatal yoga class as well. 🙂
Private Member |
Missy,
Congratulations on your pregnancy! I’m so inspired to see a fit mama committing to maintaining a fit body. Some moderate stationary cycling a couple of times a week would be beneficial, too. Babies born to mothers who did cardio for 30 minutes on a regular basis are a healthier birth weight, have a better response to stress later in life, are less likely to be obese, have increased cognitive function (memory, focus, general intelligence) and are far less likely to develop behavioral disorders. Keep up the fantastic parenting! [Reference: “Spark: the revolutionary new science of the brain and exercise, by Dr. John J. Ratey]
Private Member |
Are dumbbell swings not recommended if we don’t have kettle bells? Just curious 🙂 can’t wait to try this!
Private Member |
Zuzko, to nejlepsi na co jsi mohla prijit. Bydlim na v apartmanu v Arkansasu a pode mnou jsou sousedi, takze jakykoliv extra pohyby jsou znat. Perfektni a vyuziju! Mej se krasne a moc ti fandim!
D!
Private Member |
Thanks Zuzka,
I was waiting for a silent workout, because I live in a condo. I was always wondering if my neighbours downstairs hate me because of jumping around all the time. Now I will try to do these kind of silent workouts when its before 8 am, to not piss them off. Thanks for the ideas.
I have two kettlebells (8 and 12 kg). Right now I am using the 12 kg kettlebell for my swings, but its starting to feel easier. Would you recommend to do a lot more swings with 12 kg or to buy a new one with 16 kg? Of course both is good, but whats more efficient for fat loss?
Thanks for everything 🙂 Greets from Germany
Private Member |
Carolin; Swings are intended as more of an endurance exercise, you did not write how many reps you are performing, but always, always, always have proper form or the KB’s will hurt you. To increase difficulty you can perform double swings, switch the hand position of the lighter/heavier KB’s between sets – perform swings standing on 2 cinder blocks, so you increase the depth you can go into the swing, do “rev’s” where you actively pull the KB down from the maximum swing elevation increasing your rep’s, perform swings with a tabata protocol.
Hope this helps.
Always keep your elbows in & shoulders “packed” when performing push-ups or you will injure your shoulders!
Private Member |
Awesome advice and suggestions! What do you mean by “shoulders packed!”
Private Member |
Supposed to be a ? not a !
Private Member |
I was wondering myself what does shoulder packing means, when I read Ch’s comment . So I looked it up:
To pack your shoulders while standing:
put your shoulders as close to the ground as you can
put your shoulders backward as far as you can
thrust your chest out as far as you can
Try and squeeze your shoulder blade in your back together
push your shoulders as far as possible from your ears
Private Member |
Just one more thing. I don´t have a credit card. Is there any other way to join ZGYM, I would love to. What about something with PayPal?
Private Member |
Great workout, i could also clean the bathroom with my sweat then 🙂
Private Member |
I think I feel a little let down I joined to get back in great shape with you again but I feel you are shorting us with these 5 10 min workouts with all the other things you have going on and not giving your subscribers more of your time still watch but need a little more
Private Member |
Diana she has the new ZWOWs and ZSHREDs in the Zygm every week. These short workouts are for if you have little time and to give the people who haven’t subscribed to her Zgym new workouts to do along with what she has on youtube already
Private Member |
I think I am just a little unmotivated and tired for some reason I have hypothyroidism and am on meds for it trying new supplements for energy just not doing it any suggestions please anything might help thanks
Private Member |
Yeah, try the workout she just posted. Even if you only do 5 minutes, it will help you feel you have accomplished something.
Private Member |
I LOVE IT THANK YOU !
Private Member |
Thanks. This is very helpful. You rule!
Private Member |
Hey Chris,
thanks for your advice, right now I can do about 50 swings with 12 kg in a row and about 150 in total. I will try out your tips .)