Best 10 Full Body Workouts for Apartment Dwellers in 2026

Living in an apartment can sometimes feel like a barrier to achieving your fitness goals, especially when space is limited and time is scarce. The good news is that effective full-body workouts can be done right in your living room without any equipment or with minimal gear. Whether you're a busy professional or someone looking to break a plateau, these workouts are designed to fit seamlessly into your lifestyle.

Quick Stats Box

• Total Time: 20-30 minutes
• Equipment Needed: No equipment or light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

• Dynamic Stretches: Arm circles, leg swings, and torso twists (1 minute each)
• High Knees: 30 seconds
• Bodyweight Squats: 10 reps
• Walking Lunges: 10 reps (5 each leg)

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1. Bodyweight Squats

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Use a chair for support or do half squats.

2. Push-Ups (Knee or Standard)

• Reps: 10-12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your body straight from head to heels or knees, lower until your chest almost touches the ground.
• Modification: Lower to your knees for an easier version.

3. Plank to Shoulder Tap

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your hips steady as you tap each shoulder.
• Modification: Perform on your knees for less intensity.

4. Glute Bridges

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds before lowering.
• Modification: Hold the bridge position for 10 seconds for added difficulty.

5. Reverse Lunges

• Reps: 12 each leg
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Step back far enough that your knee stays behind your toes.
• Modification: Perform forward lunges for a lower impact.

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Drive your knees towards your chest quickly while keeping your core tight.
• Modification: Slow down the movement for a gentler version.

7. Chair Dips

• Reps: 10-12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows close to your body as you lower down.
• Modification: Bend your knees to reduce the load.

8. Side Plank

• Duration: 20 seconds each side
• Sets: 2
• Rest: 30 seconds between sets
• Form Cue: Stack your feet and lift your hip to create a straight line from head to heels.
• Modification: Drop the bottom knee for support.

9. Burpees

• Reps: 8-10
• Sets: 3
• Rest: 1 minute between sets
• Form Cue: Jump explosively at the top and land softly.
• Modification: Step back instead of jumping for a low-impact version.

10. Supermans

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Lift your arms and legs off the ground simultaneously, squeezing your lower back.
• Modification: Lift one arm and the opposite leg for less intensity.

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Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------------|---------------|------|--------------| | Bodyweight Squats | 15 | 3 | 45 seconds | | Push-Ups | 10-12 | 3 | 45 seconds | | Plank to Shoulder Tap | 30 seconds | 3 | 30 seconds | | Glute Bridges | 15 | 3 | 45 seconds | | Reverse Lunges | 12 each leg | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Chair Dips | 10-12 | 3 | 45 seconds | | Side Plank | 20 seconds | 2 | 30 seconds | | Burpees | 8-10 | 3 | 1 minute | | Supermans | 15 | 3 | 45 seconds |

Cool-Down (3-5 Minutes)

• Child’s Pose: Hold for 1 minute
• Seated Forward Bend: Hold for 1 minute
• Torso Stretch: 30 seconds each side
• Deep Breaths: 1 minute

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Conclusion

These ten full-body workouts are perfect for apartment dwellers who want to maximize their fitness routine in minimal space. Aim to complete these workouts 3 times a week, allowing for rest days in between to facilitate recovery. As you progress, consider increasing reps, adding weights, or reducing rest times to continue challenging yourself.

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