Best 10 Full Body Workouts for Small Spaces

Finding time to work out can be challenging, especially for busy professionals living in small apartments. Gym intimidation, crowded spaces, and the fear of not having enough room can deter anyone from committing to a fitness routine. Fortunately, effective full-body workouts can be done right in your living room, requiring little to no equipment. In this article, we’ll explore the best 10 full-body workouts specifically designed for small spaces that you can start today!

Quick Stats Box:

• Total Time: 25-30 minutes including warm-up
• Equipment Needed: No equipment required; a yoga mat optional
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250, depending on intensity

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Warm-Up (5 minutes)

1. Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)
2. Bodyweight Squats: 1 minute (slow tempo)
3. High Knees: 1 minute
4. Torso Twists: 1 minute
5. Leg Swings: 1 minute (30 seconds each leg)

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Full Body Workouts

1. Bodyweight Squats

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your chest up, and push through your heels.
• Modification: Reduce depth (half squats)
• Progression: Add a jump at the top (jump squats)

2. Push-Ups (Standard or Knee)

• Reps: 10-15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Perform on knees
• Progression: Elevate feet on a stable surface

3. Plank to Shoulder Tap

• Reps: 10 taps per side
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your hips stable while tapping.
• Modification: Perform on knees
• Progression: Add a leg lift with each tap

4. Lateral Lunges

• Reps: 10 per side
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your opposite leg straight while lunging.
• Modification: Reduce range of motion
• Progression: Add a hop at the end of the lunge

5. Glute Bridges

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Single-leg glute bridge (easier)
• Progression: Hold a weight on your hips

6. Bicycle Crunches

• Reps: 15 per side
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed into the mat.
• Modification: Do regular crunches
• Progression: Slow down for more tension

7. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight and move quickly.
• Modification: Slow down the pace
• Progression: Increase speed for a cardio boost

8. Tricep Dips (Using a Chair)

• Reps: 10-15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows close to your body.
• Modification: Bend your knees
• Progression: Straighten your legs for more challenge

9. Side Plank

• Duration: 30 seconds per side
• Sets: 2
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line.
• Modification: Drop the bottom knee
• Progression: Raise the top leg for added difficulty

10. Burpees

• Reps: 8-10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Land softly and keep your core engaged.
• Modification: Step back instead of jumping
• Progression: Add a push-up

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Cool Down (3-5 minutes)

1. Child’s Pose: 1 minute
2. Seated Forward Bend: 1 minute
3. Figure Four Stretch: 30 seconds per side
4. Cat-Cow Stretch: 1 minute

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Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------|----------------|------|---------------| | Bodyweight Squats | 15 | 3 | 30 seconds | | Push-Ups | 10-15 | 3 | 45 seconds | | Plank to Shoulder Tap | 10 per side | 3 | 30 seconds | | Lateral Lunges | 10 per side | 3 | 30 seconds | | Glute Bridges | 15 | 3 | 30 seconds | | Bicycle Crunches | 15 per side | 3 | 30 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Tricep Dips | 10-15 | 3 | 30 seconds | | Side Plank | 30 seconds | 2 | 30 seconds | | Burpees | 8-10 | 3 | 45 seconds |

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Complete in: 25-30 minutes

These workouts are designed to fit seamlessly into your busy schedule and can be done in as little as 25-30 minutes. No need for gym intimidation or bulky equipment—just you and your motivation.

Next Steps and Progression Path

Start with this routine 3x a week, ensuring you rest at least one day in between sessions. As you gain strength and confidence, consider increasing reps, sets, or workout frequency. For personalized coaching and real-time feedback, check out HipTrain’s live sessions!