There’s a reason nature goes into hiding in the winter. Insects die off, bears hibernate, chipmunks tuck themselves away in cozy underground nests, and trees shed their leaves, all because cold conditions are the very opposite of what most living things need to thrive. In New Jersey, where snow and short days keep many of us indoors, staying active helps fight winter sluggishness and boosts mood. 

But keeping up your energy and exercise is difficult during winter, and it can feel near impossible when you’re seasonally confined to a small apartment with no motivation to face the chill just to get to the gym. Many apartment dwellers, including those in Country Classics communities, relate to this problem. So today, we’re sharing our tips on how to stay active and exercise in a small apartment! 

1. Why It’s Important to Stay Active During Winter

2. How Can I Exercise Without Disturbing My Neighbors?

3. How Do You Stay Active in an Apartment?

4. Build a Simple Home Workout Plan Without Equipment

5. Turn Everyday Activities into Fitness Opportunities

6. Winter Wellness Tips for New Jersey Apartment Residents

Why is it Important to Stay Active During Winter?

Have you ever heard of SAD? We’re not just talking about being sad; we’re talking about Seasonal Affective Disorder, also known as seasonal depression or, more colloquially, the winter blues. 

Symptoms of SAD can manifest as lack of concentration, overeating, low energy, hopelessness, and generally feeling down. Almost everyone has experienced some form of these symptoms during winter, usually caused by a lack of serotonin-inducing sunlight and vitamin D in far-from-the-equator communities. 

Staying active socially and engaging in apartment exercises can help minimize the bad feelings winter can bring. Keeping up your activity level in winter is also important to help reduce your risk of heart disease, obesity, high blood pressure, type 2 diabetes, and other common health issues. 

How Can I Exercise Without Disturbing My Neighbors? 

If you’re asking this question, you’re a considerate neighbor. From apartment renters everywhere, we thank you! You get a gold star. Here are a few things you can do to ensure you engage in a neighborhood and apartment-friendly workout. 

Workout at an Appropriate Time

Though it may be tempting to sneak in a quick 9 p.m. cardio session, your downstairs neighbor will curse you for it. If you’re going to do a louder workout that includes burpees, jumping jacks, or mountain climbers, be sure to do it during the day or early evening when most people can block out the noise with a favorite TV program or playlist. 

If you want to go above and beyond, ask your neighbors what their schedule is like (since not everyone works the same hours) and if there’s a time when your racket won’t bother them so much. 

Try Quiet Cardio for Small Spaces

You don’t need to jump or stomp to get your heart rate up! Quiet cardio is one of the best workouts for small spaces. It’s low-impact, effective, and won’t disturb your neighbors. These apartment workout no equipment moves can get your blood flowing without making a sound:

• March in place: Keep your knees high and your arms pumping for 1–2 minutes at a time.

• Standing knee-to-elbow crunches: A great full-body move that engages your core while improving balance.

• Shadowboxing: A surprisingly effective cardio workout that builds strength and coordination, no gloves or noise required!

Pro Tip: Create a short circuit of these exercises and repeat 3–4 times for a full-body indoor cardio session.

Yoga: A Silent, But Deadly Workout 

Yoga is one of the quietest and best apartment workouts around. It doesn’t require lots of jumping around or clanging weights; you only need yourself, a mat, and a little determination. 

Yoga allows you to tone and build muscle, improve flexibility, and master balance. It also includes deep breathing, which is excellent for calming your nervous system. For this reason, yoga is also beneficial to your mental health and can be a two-in-one way to reduce SAD symptoms while taking care of your physical health. 

If you’re interested in trying yoga, look up some beginner videos on YouTube (Yoga with Adriene is one of the most popular yoga channels), and don’t worry when your poses don’t look like the yoga instructor's. Everyone has to start somewhere! 

Strength Training Without Equipment

You don’t need fancy machines or heavy weights to build strength. A no-equipment apartment workout can help tone your muscles and improve endurance using just your body weight.

Here are a few easy moves to try:

• Wall sits – Strengthen your legs and glutes while keeping it completely silent.

• Glute bridges – Lie on your back and lift your hips for a core and lower-body burn.

• Push-ups – Modify by doing them on your knees or against the wall if space is limited.

• Squats or chair squats – Perfect for toning your lower body in tight quarters.

How Do You Stay Active in an Apartment? 

We’ve touched on a few apartment workouts you can use to stay active. But the biggest challenge of working out in an apartment isn’t necessarily completing the exercises; it’s drudging up the motivation to do them in the first place. 

Motivate yourself with these ideas:

Set a Routine 

Setting a routine makes it way more likely that you’ll actually get in your desired amount of exercise. 

Start by finding your favorite ways to work out. You’ll be way more likely to follow through if you enjoy the activity. Then, consider your schedule and fitness goals to determine how many days you want to exercise and for how long. 

If you’re just beginning a fitness program, don’t set your goals too high, that’s just setting yourself up for failure. Instead, create a routine that you can easily achieve, and once you feel you’re ready, you can increase the amount of activity. 

Take the Stairs 

Taking the stairs is one of the simplest ways to sneak in a quick exercise. Simply use the stairs instead of the elevator when entering and leaving your apartment. If you want, you can even run up and down stairs for a cardio workout, just be careful not to knock over any neighbors! 

Visit the Fitness Center 

Many apartments have fitness centers, which are fantastic resources. A workout center allows you to get out of your apartment and socialize with other building residents, all while getting your sweat on. 

Check out this virtual fitness center tour from our community, 745 Hamilton, to get an idea of what yours might encompass. The Somerset at Montgomery also offers a fantastic fitness center. Our facilities offer free Wi-Fi, ellipticals, weights, and a yoga studio with virtual classes — all included in our residents’ monthly rent. 

Cultivate a Personal Workout Space 

A dedicated exercise space can do wonders when implementing your fitness routine. Carve out a small corner of your area, whether behind the living room couch or next to your bed, where you can easily store and pull out your workout gear. 

Speaking of gear, it’s a good idea to invest in workout clothes, weights, a yoga mat, and other exercise-related materials, so you have everything you need to be successful. You can even consider getting a personal bike, weight machine, or treadmill. 

Wait, can I have a treadmill in my apartment? 

Well, that depends on the apartment. Usually, the answer is yes. Just check with your complex before buying any huge machinery. 

Partner with a Pal

Staying active in your social life during winter is just as crucial as being physically active. Accomplish both and improve your motivation by finding a workout buddy. Whether it’s a neighbor you meet in the fitness center or a friend you invite to your apartment, exercising with people you like is good for the body, mind, and soul. 

Build a Simple Home Workout Plan Without Equipment

Creating a home workout plan without equipment helps you stay consistent and motivated, especially during New Jersey’s colder months when getting outside isn’t always easy. You don’t need a lot of time or space to build an effective routine; just a few daily movements can make a big impact on your strength, flexibility, and mood. You can even mix in your favorite activities, like dancing, yoga, or light resistance band work, to keep things fun and fresh. Here’s a quick, no-equipment, 3-day apartment workout plan you can repeat each week:

Day 1: Strength & Stability

• 3 sets of 12 squats

• 3 sets of 10 push-ups (modify on your knees or wall if needed)

• 3 sets of 15 glute bridges

• 30-second plank hold

Day 2: Cardio & Core (Quiet and Neighbor-Friendly)

• 1 minute of marching in place

• 15 standing knee-to-elbow crunches

• 3 sets of 20 bicycle crunches

• 10 wall sits, 30 seconds each

Day 3: Stretch & Recover

• 5-minute yoga or stretching flow

• 10 lunges (each leg)

• 3 rounds of deep breathing or meditation for mental wellness

Turn Everyday Activities into Fitness Opportunities

You don’t always need a structured workout to stay active indoors. Everyday activities in your apartment can double as mini workouts if you approach them with intention. Try these indoor fitness ideas New Jersey renters can do anytime:

• Cleaning with purpose: Vacuuming, mopping, and scrubbing all get your heart rate up. Add lunges or squats between rooms for an extra burn.

• Stretching while cooking: Waiting for water to boil? Try gentle calf raises or standing hamstring stretches at the counter.

• Walking indoors: Take a few laps around your apartment or up and down the hallway while on a call.

• Dance breaks: Turn on your favorite playlist and dance for five minutes between chores. It’s fun, boosts endorphins, and keeps you moving!

• Playtime workouts with kids: Turn a game of “Simon Says” into a mini fitness session. Include squats, arm circles, and stretches.

• Pet-powered cardio: Toss a toy down the hallway or practice fetch indoors for a fun way to get both you and your pet moving.

• Family clean-up races: Set a timer and see who can tidy up a room fastest. This one's great for burning energy and getting chores done!

Winter Wellness Tips for New Jersey Apartment Residents

When temperatures drop, staying healthy in your apartment goes beyond workouts. Winter is the perfect time to focus on holistic winter wellness apartment living, balancing movement, light, hydration, and community. Here are a few simple ways to support your wellness this season:

• Open your blinds for natural light. Sunlight helps combat the winter blues and boosts vitamin D levels, something every North Jersey renter can benefit from during shorter days.

• Take short stretch breaks while working from home. Every hour or so, stand up, roll your shoulders, or reach for the ceiling to reset your body and mind.

• Join your apartment community’s indoor events. Staying socially active is just as important as physical activity. Attend a fitness class, yoga session, or resident gathering to stay connected.

• Keep hydrated. Heated apartments can cause dehydration. Keep a refillable water bottle nearby and sip throughout the day.

Find a Workout-Friendly Apartment in New Jersey

Excellent fitness facilities aren’t just exclusive to our 745 Hamilton complex. Our two other communities, Fairway 28 and Harrison Square, have workout centers so wonderful that staying active this winter will be easier than ever! Contact us today to discuss the possibilities.