Start with how you place your feet
A quieter routine avoids jumping and stamping. Choose a clear space and test the movement gently before starting. Floors and buildings transmit sound differently, so no routine can promise complete silence for the people below you.
Marching and controlled side steps can be options when you want to avoid repeated landings from jumps. Keep each foot placement controlled rather than trying to follow a fast pace. If the floor transmits too much noise, pause and choose a different movement or place.
No jumping: remove the jump, not all effort
A no-jumping standing routine keeps a foot supported instead of leaving the ground with both feet. A step-based movement can still feel demanding depending on its pace and range. No jumping does not guarantee that a workout is easy, pain-free or appropriate for an injury.
The two-minute standing break uses marching and side steps. The ten-minute option repeats those movements with recovery intervals. Read the instructions and choose a length that fits you.
No floor work: choose by position
No floor work means you do not need to get down onto, or up from, the floor. It does not make every movement quiet, or mean standing is appropriate for everyone. Choose a position you can use and leave comfortably.
- Marching needs a clear, dry standing space away from hot surfaces.
- Wall push-ups need a solid wall and stable foot position. They put load through the arms.
- Seated marches need a stable, non-rolling chair and room for the legs.
These positions have different demands; one is not automatically an equivalent substitute for another. If your main concern is impact rather than position, read the low-impact guide.
Go gently if you need to stay fresh for work.
Before you start
Read the movements first and clear your space. Start gently, keep breathing, and take extra rest whenever needed. Stop for pain, dizziness, chest discomfort or unusual breathlessness.
These general routines are not rehabilitation or personalised advice. If you have a condition, injury or are unsure whether a movement suits you, ask an appropriately qualified professional.