Use furniture as equipment
A sturdy chair becomes a squat to a target. A backpack filled with books becomes a goblet hold. A towel on a smooth floor can mimic a slider for hamstring curls if your knees tolerate it. Keep the volume modest the first week so you can still climb stairs tomorrow.
Twenty-minute template
- Minute 0–3: easy march and arm circles
- Minute 3–15: alternate lower-body and upper-body moves, 40 seconds on, 20 off
- Minute 15–18: slow core work
- Minute 18–20: easy walking in place
Space and neighbors
Jumping is optional. Controlled strength work is quieter and often more useful. Clear the floor, wear shoes if your building’s surface is slick, and stop if a movement feels unstable.
