Exercises For Small Places
While we can conjure up hundreds of excuses to avoid exercising, having limited workout space is not valid enough to fit the bill. Whether you’re confined to your tiny apartment, a hotel room or spend more time in your office than at home, your limited space does not have to impede on your fitness levels and health. As long as you have a spot on the floor that can accommodate your mat, then a full body workout is possible.
So, ditch the gym contracts and grab your fitness trackers because folks, we’ve got one effective workout planned for you! With our 8 easy exercises for small spaces, you’ll be fit as a fiddle, toned, and ready to flex those muscles in no time. No matter what type of space you’re confined to, a good dose of exercise is always possible!
* Before you start with the following routine, please remember that a safe workout always begins with a proper warm-up session.
1. Mountain Climbers
Replace your hiking boots with a pair of running shoes and climb the most challenging mountain from the comfort of your very own private room. We’re talking “mountain climbers” here. This intense cardio routine helps you build a sweat as you strengthen your core and rely on your legs for muscle power.
The steps:
- Start in a push-up position.
- Step your right leg forward.
- Now, move your right leg back but as you do so, move your left leg forward (as though you are climbing up a staircase).
- Repeat these actions for one minute, or for as long as you can.
- Repeat this routine twice more, taking a 30-second break in between each set.
2. Wall Squats
This move can literally be done anywhere, all you need is an open wall. This simple squatting exercise is brilliant for lifting butts, strengthening core muscles, and toning legs. Grab a comfortable set of workout clothes and let’s do this!
The steps:
- Stand up straight with your back against a wall, feet shoulder-width apart.
- Slide your upper body down until your knees, hips, and ankles are at right angles with the floor.
- Hold this position for as long as you can.
- Slid up the wall again into a standing position and rest for 10 seconds.
- Repeat this squat 5 more times.
3. High-knee Sprints
With this workout, the only space you need is the spot you’re standing on. High-knee sprints offer a challenging cardio workout and are an excellent way to burn belly fat. To work your muscles and make this exercise more intense, you could wear ankle and wrist weights. This will make the routine taxing, but the extra effort will be worth it!
The steps:
- Start in a standing position and then run in place.
- As you run, try to lift your knees just above your hips.
- If you’re wearing wrist weights, then hold your arms at an upwards 90-degree angle to give them a good workout too.
- Do this for 30 seconds, and then rest for 20 seconds.
- Repeat 3-5 times.
4. Butt Kickers
This move literally kicks your butt into gear! Similar to the effects of stepping machines or elliptical machines, butt kickers tone your buttocks and thighs as you run on the spot. The actions are similar to High-knee Sprints, the difference being that instead of raising your knees, the focus should be on kicking your heels to your butt.
The steps:
- Start in a standing position.
- Run on the spot as you place emphasis on kicking your legs up behind you so that your heels touch your butt.
- Do this for 30 seconds, and then rest for 20 seconds
- Repeat 3-5 times.
5. Supermans
While Superman himself makes this move look easy, it pretty darn hard! If you are looking for a brilliant way to strengthen your core and give your body a good stretch, then give these Supermans a go.
The steps:
- Lie on your workout mat with your stomach on the ground.
- Lift your arms and legs into the air, keeping them straight.
- Squeeze your glutes and balance on your stomach as you raise your limbs higher.
- Hold this position for 30 seconds and then rest for 10 seconds.
- Repeat 3-5 times.
6. Sumo Squats
Sumo Squats are similar to Wall-Squats – just without the wall. These squats are also perfect for targeting your butt and inner thighs and if you want to make the workout more intense, you could use your kettlebells for some added weight.
The steps:
- Start in a standing position.
- Move your feet so that they are slightly more than shoulder-width apart, point your toes slightly outwards.
- Interlace your fingers and hold your hands to your chest (or you could hold a kettlebell).
- Keeping your upper body straight, bend your knees and elbows, placing your weight onto your heels.
- Raise yourself up again and then repeat the actions for two sets of 10 reps – rest in between sets.
7. Up-Down Plank
This is a great upper body workout that focuses on your arms, shoulders and your core. If you find the Up-down Plank too challenging, then simply hold the plank position for 30 seconds at a time instead.
The steps:
- Start in the plank position (forearms on the ground using your toes and arms to raise your body off the ground).
- Keep your torso parallel to the ground and then place your right palm onto your mat as you raise your body and straighten your right arm.
- Repeat the above action using your left palm and arm.
- You will now find yourself in a straight-armed plank position.
- Next, move your right forearm back onto the floor and then the left, so that you are now back down into elbow-plank position.
- Repeat these actions 10 times and then reverse the actions for another 10 reps.
8. Toe Crunches
Last but not least, it’s time to do the ultimate ab workout – Toe Crunches! This is a killer routine that targets your abdominal muscles and helps to reduce belly fat. Like all of our exercises, the only room you need is enough floor space to accommodate your body and the length of your workout mat.
The steps:
- Start by lying on your back.
- Raise your legs and point your toes towards the ceiling.
- Swing your arms up and lift your head and shoulders off the ground.
- Touch your toes with your fingertips.
- To make this routine more effective, slightly lift your pelvis off the ground.
- Do two sets of 10, resting in between each set.
Sources:
- No Space, No Equipment, No Problem: Our 20-Minute Apartment Workout – Popsugar Fitness
