HomeHome Cardio — Quiet Floor
A 25-minute apartment-friendly cardio session for men with no jumping at all. Bodyweight squats, walking lunges, plank knee tucks, bear crawls and shadow boxing raise the heart rate without a single landing — designed for upstairs flats and thin floors.
Home Cardio — Quiet Floor at a glance
- Level
- Beginner
- Duration
- 25 minutes
- Exercises
- 5
- Estimated burn
- ~220 kcal
- Equipment
- None — floor space only
- Muscles worked
- Quads, Glutes, Core
- Category
- Home
- Made for
- Men
- Price
- Free
5 exercises in Home Cardio — Quiet Floor
- 1Bodyweight squat4 × 20
- 4 × 16
- 3Plank Knee Tucks4 × 20
- 3 × 40s
- 5Shadow boxing3 × 60s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Cardio — Quiet Floor
Quiet does not mean easy: keep the transitions fast and the rest to 45 seconds, and the heart rate climbs anyway. Bear crawl with the hips low and knees just off the floor. Four rounds is a full session; three is a solid recovery day.
Home Cardio — Quiet Floor — questions
How long does Home Cardio — Quiet Floor take?
About 25 minutes from the first set to the last. The session contains 5 exercises and burns roughly 220 kcal for an average trainee.
What equipment do you need for Home Cardio — Quiet Floor?
None — floor space only. The session is built around Bodyweight squat, Walking Lunge, Plank Knee Tucks and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Cardio — Quiet Floor suitable for beginners?
Yes. Home Cardio — Quiet Floor is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Home Cardio — Quiet Floor work?
Quads, Glutes, Core. 5 exercises, starting with Bodyweight squat, Walking Lunge, Plank Knee Tucks.
Is Home Cardio — Quiet Floor free?
Yes. Home Cardio — Quiet Floor is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Home Cardio — Quiet Floor into the GymiaFit app — free, no account tricks, no paywall.
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