Best 5 Bodyweight Full Body Workouts for Small Spaces

Are you a busy professional struggling to find time for the gym, or perhaps feeling overwhelmed by gym intimidation? Do you live in a small apartment and think that working out is impossible due to limited space? You're not alone. Many people face these challenges, but the good news is that you can achieve an effective full-body workout right in your living room without any equipment.

Quick Stats Box

• Total Time: 25-30 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment required
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 Minutes)

Before starting any workout, it’s crucial to warm up your body to prevent injury. Perform each exercise for 30 seconds with no rest in between.

1. Arm Circles - Stand tall, extend arms to the side, and make small circles forward and backward.
2. Leg Swings - Hold onto a wall or chair for balance; swing one leg forward and backward, then switch legs.
3. High Knees - Jog in place while bringing your knees up towards your chest.
4. Torso Twists - Stand with feet hip-width apart and twist your torso side to side.
5. Jumping Jacks - Finish with some classic jumping jacks to elevate your heart rate.

Full Body Workouts

1. Bodyweight Circuit (Workout A)

• Push-Ups

  • Reps: 10-15
  • Sets: 3
  • Rest: 45 seconds between sets
  • Form Cue: Keep your body straight from head to heels.
  • Modification: Knee push-ups for an easier version.

• Squats

  • Reps: 15-20
  • Sets: 3
  • Rest: 45 seconds between sets
  • Form Cue: Push through your heels as you stand up.
  • Modification: Chair squats for beginners.

• Plank

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Maintain a straight line from head to heels.
  • Modification: Forearm plank for a lower intensity.

2. Cardio Blast (Workout B)

• Burpees

  • Reps: 8-12
  • Sets: 3
  • Rest: 1 minute between sets
  • Form Cue: Jump explosively at the top.
  • Modification: Step back instead of jumping.

• Mountain Climbers

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Keep your core tight as you drive knees in.
  • Modification: Slow down the pace for beginners.

• Lateral Shuffles

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Stay low and quick on your feet.
  • Modification: Reduce the distance shuffling.

3. Strength and Tone (Workout C)

• Lunges

  • Reps: 10-12 per leg
  • Sets: 3
  • Rest: 45 seconds between sets
  • Form Cue: Keep your front knee over your ankle.
  • Modification: Reverse lunges for easier balance.

• Supermans

  • Reps: 12-15
  • Sets: 3
  • Rest: 45 seconds between sets
  • Form Cue: Squeeze your glutes at the top.
  • Modification: Lift one arm and opposite leg for a lower intensity.

• Tricep Dips (using a chair)

  • Reps: 10-15
  • Sets: 3
  • Rest: 45 seconds between sets
  • Form Cue: Keep elbows close to your body.
  • Modification: Bend knees for an easier option.

4. Flexibility and Core (Workout D)

• Bridge

  • Reps: 15-20
  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Squeeze your glutes at the top.
  • Modification: Single-leg bridge for added challenge.

• Russian Twists

  • Reps: 12-15 per side
  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Keep your back straight as you twist.
  • Modification: Keep feet on the ground for easier version.

• Child’s Pose (cool down)

  • Duration: Hold for 30-60 seconds
  • Sets: 1
  • Rest: No rest
  • Form Cue: Focus on deep breathing and relaxation.

5. HIIT Session (Workout E)

• Jump Squats

  • Reps: 10-12
  • Sets: 3
  • Rest: 1 minute between sets
  • Form Cue: Land softly to protect your knees.
  • Modification: Regular squats for lower impact.

• High Knees

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Drive your knees up as high as possible.
  • Modification: March in place for lower intensity.

• Plank Jacks

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Keep your core tight and back flat.
  • Modification: Step out instead of jumping.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |-------------------|----------------|------|---------------------|----------------------------------| | Push-Ups | 10-15 | 3 | 45 seconds | Knee Push-Ups | | Squats | 15-20 | 3 | 45 seconds | Chair Squats | | Plank | 30 seconds | 3 | 30 seconds | Forearm Plank | | Burpees | 8-12 | 3 | 1 minute | Step Back Burpees | | Mountain Climbers | 30 seconds | 3 | 30 seconds | Slow Mountain Climbers | | Lunges | 10-12 per leg | 3 | 45 seconds | Reverse Lunges | | Supermans | 12-15 | 3 | 45 seconds | One Arm/Leg Supermans | | Tricep Dips | 10-15 | 3 | 45 seconds | Bent Knee Dips | | Bridge | 15-20 | 3 | 30 seconds | Single-Leg Bridge | | Russian Twists | 12-15 per side | 3 | 30 seconds | Feet on Ground | | Jump Squats | 10-12 | 3 | 1 minute | Regular Squats | | High Knees | 30 seconds | 3 | 30 seconds | March in Place | | Plank Jacks | 30 seconds | 3 | 30 seconds | Step Out Plank |

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to lower your heart rate and promote flexibility. Hold each stretch for 30 seconds.

1. Forward Fold
2. Seated Hamstring Stretch
3. Cat-Cow Stretch
4. Child’s Pose

Conclusion

These bodyweight workouts are designed for busy professionals like you, allowing effective full-body training in small spaces without the need for any equipment. Choose any of the workouts to fit your schedule, and aim to do them 3 times a week with rest days in between.

As you progress, increase the number of sets or reps, or reduce rest times to enhance intensity. For personalized coaching and real-time feedback, consider trying a session with a certified trainer.