Hi there!

I found this article with some ideas:
https://www.health.com/fitness/small-space-body-weight-workout

If you can get a kettlebell, it works very well in a small space, and especially if you don't want to be jumping/creaking the floors and making a bunch of noise. It's good for cardio and strength training. There are some videos on your tube to help you get started.

Growingannanas on YouTube has a lot of workouts, including no jump and no equipment workouts.