Best 10 Bodyweight Full Body Exercises You Can Do in a Small Apartment

Finding time to work out can feel impossible, especially for busy professionals living in small apartments with limited space. The gym can be intimidating, and purchasing equipment may not be feasible. Fortunately, bodyweight exercises are an effective solution that you can do right in your living room, requiring no equipment at all. Here’s a list of the best 10 bodyweight full body exercises for your small apartment, designed to maximize your efficiency and results.

Quick Stats:

• Total Time: 20-25 minutes
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

1. Arm Circles - 30 seconds forward, 30 seconds backward
2. High Knees - 1 minute
3. Bodyweight Squats - 1 minute (12-15 reps)
4. Torso Twists - 1 minute
5. Jumping Jacks - 1 minute

Bodyweight Exercises

1. Push-Ups (Standard)

• Reps: 10-12
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Knee push-ups (easier) / Decline push-ups (harder)

2. Bodyweight Squats

• Reps: 15-20
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Sit back as if sitting in a chair; knees should not extend past toes.
• Modification: Box squats (easier) / Jump squats (harder)

3. Plank to Shoulder Tap

• Reps: 10 taps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your hips stable as you tap your shoulder.
• Modification: Knee plank (easier) / Plank jacks (harder)

4. Glute Bridges

• Reps: 15-20
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Single-leg glute bridge (harder)

5. Reverse Lunges

• Reps: 10-12 per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your front knee aligned with your ankle.
• Modification: Step-back lunges (easier) / Lateral lunges (harder)

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Drive your knees towards your chest quickly while keeping your core tight.
• Modification: Slow mountain climbers (easier) / Cross-body mountain climbers (harder)

7. Tricep Dips (Using a Chair)

• Reps: 10-15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep elbows close to your body as you lower down.
• Modification: Bent-knee dips (easier) / Straight-leg dips (harder)

8. Burpees

• Reps: 8-10
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Jump explosively at the top; land softly.
• Modification: Step-back burpees (easier) / Tuck jump burpees (harder)

9. Side Plank

• Duration: 20-30 seconds per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to feet.
• Modification: Knee side plank (easier) / Side plank with hip dip (harder)

10. Bicycle Crunches

• Reps: 15-20 per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your lower back pressed into the floor.
• Modification: Regular crunches (easier) / V-ups (harder)

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |----------------------------|-----------------|------|---------------| | Push-Ups | 10-12 | 3 | 45 seconds | | Bodyweight Squats | 15-20 | 3 | 45 seconds | | Plank to Shoulder Tap | 10 per side | 3 | 45 seconds | | Glute Bridges | 15-20 | 3 | 45 seconds | | Reverse Lunges | 10-12 per leg | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 45 seconds | | Tricep Dips | 10-15 | 3 | 45 seconds | | Burpees | 8-10 | 3 | 45 seconds | | Side Plank | 20-30 seconds | 3 | 30 seconds | | Bicycle Crunches | 15-20 per side | 3 | 45 seconds |

Cool-Down (3-5 Minutes)

1. Child’s Pose - 1 minute
2. Seated Forward Bend - 1 minute
3. Cat-Cow Stretch - 1 minute
4. Standing Quad Stretch - 30 seconds per leg

Complete in: 20-25 minutes including warm-up and cool-down.

Conclusion

These bodyweight exercises are perfect for maximizing your workout in a small space without the need for any equipment. Aim to complete this routine 3 times a week, allowing for rest days in between sessions to recover. As you become more comfortable, consider increasing your reps or sets to continue progressing.

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