Best 5 Bodyweight Full Body Workouts for People with Limited Space

Struggling to find the time or space for a full workout? You’re not alone. Many busy professionals face the dual challenges of limited time and small living spaces, making it feel impossible to stay fit. Fortunately, bodyweight workouts can be performed anywhere, requiring no equipment and minimal space. In this article, we’ll explore the best five bodyweight full body workouts that you can easily fit into your schedule and home.

Quick Stats:

• Total Time: 20-30 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment required
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Before diving into the workouts, let's get your body ready. Perform each exercise for 30 seconds with a 15-second transition to the next.

1. Arm Circles - Stand tall, extend arms out to the sides, and make small circles.
2. High Knees - Jog in place, bringing knees up towards your chest.
3. Bodyweight Squats - Stand with feet shoulder-width apart, lower down as if sitting back into a chair.
4. Torso Twists - Stand with feet hip-width apart, twist your torso side to side.
5. Lateral Lunges - Step out to the side and lower into a lunge, alternating sides.

Workout 1: Full Body Blast

• 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 your knees for an easier version.

• Squat Jumps

  • Reps: 10-12
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Land softly and keep your knees behind your toes.
  • Modification: Perform regular squats instead of jumps.

• Plank Shoulder Taps

  • Reps: 10 taps per side
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your hips stable as you tap your shoulders.
  • Modification: Drop to your knees for an easier version.

Workout 2: Core & Strength

• Burpees

  • Reps: 8-10
  • Sets: 3
  • Rest: 60 seconds
  • Form Cue: Jump explosively, landing softly to protect your joints.
  • Modification: Step back instead of jumping.

• Reverse Lunges

  • Reps: 10 per leg
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your front knee aligned with your ankle.
  • Modification: Perform forward lunges instead.

• Mountain Climbers

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Drive your knees towards your chest quickly while keeping your core engaged.
  • Modification: Slow down the pace for an easier version.

Workout 3: Cardio & Conditioning

• Jumping Jacks

  • Duration: 1 minute
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep a steady rhythm and land softly.
  • Modification: Step side to side instead of jumping.

• High Plank to Low Plank

  • Reps: 10
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your body straight as you transition.
  • Modification: Drop to your knees during the low plank.

• Skaters

  • Reps: 10 per side
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Leap to the side, landing on one foot and swinging the opposite leg behind.
  • Modification: Reduce the jump distance for an easier version.

Workout 4: Strength & Flexibility

• Glute Bridges

  • Reps: 15
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Squeeze your glutes at the top for 2 seconds.
  • Modification: Perform single-leg bridges for a challenge.

• Side Plank

  • Duration: 20-30 seconds per side
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep your body in a straight line from head to heels.
  • Modification: Drop your knee for support.

• Cat-Cow Stretch

  • Duration: 1 minute
  • Sets: 1
  • Rest: N/A
  • Form Cue: Flow between arching and rounding your back slowly.
  • Modification: None needed; this is a gentle stretch.

Workout 5: Circuit Challenge

Perform the following exercises in a circuit format, completing each one before moving to the next. Repeat the circuit 2-3 times with 1 minute of rest between circuits.

1. Tuck Jumps - 10 reps
2. Plank Jacks - 15 reps
3. Wall Sit - 30 seconds
4. Cobra Stretch - 30 seconds

Cool Down (3-5 Minutes)

Finish your workout with these stretches, holding each for about 30 seconds:

1. Standing Quad Stretch
2. Seated Hamstring Stretch
3. Child’s Pose
4. Shoulder Stretch

Complete in: 20-30 minutes

Conclusion

These bodyweight full body workouts are designed for busy professionals like you, who want to stay fit without needing a gym. Incorporate these routines into your weekly schedule—aim for 3 times a week with rest days in between. As you progress, increase the reps, sets, or try more challenging variations of each exercise.

For personalized coaching with real-time feedback, consider our live 1-on-1 sessions at HipTrain. You’ll have the advantage of certified trainers guiding your form, which is crucial for maximizing your results and preventing injuries.