Best 5 Full Body Bodyweight Exercises for Renters with Limited Space

Finding the time and space for an effective workout can be a challenge, especially for busy renters. You may feel limited by your small living area, lack of equipment, or simply the intimidation of hitting the gym. Fortunately, you can achieve a full-body workout without any equipment and within a small footprint. Here are the best five bodyweight exercises that you can do in your apartment to get fit and strong—no gym required!

Quick Stats Box:

• Total Time: 25-30 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment required
• Difficulty Level: Beginner-friendly to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 minutes)

Start with this quick warm-up to prepare your body for the workout ahead.

1. Arm Circles

   • Duration: 30 seconds
   • Form Cue: Keep your arms straight and make small circles, gradually increasing the size.

2. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Push your hips back and keep your chest upright.

3. High Knees

   • Duration: 1 minute
   • Form Cue: Drive your knees up towards your chest quickly, keeping your core engaged.

4. Torso Twists

   • Duration: 30 seconds
   • Form Cue: Stand with feet hip-width apart and twist your torso side to side.

5. Leg Swings

   • Duration: 1 minute (30 seconds each leg)
   • Form Cue: Stand on one leg and swing the other leg forward and backward.

Full Body Bodyweight Exercises

1. Push-Ups (Standard or Knee)

• Reps: 10-15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels, and lower your chest to just above the floor.
• Modification: Perform on your knees for an easier version.

2. Bodyweight Squats

• Reps: 12-20 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push through your heels to stand.
• Modification: Try chair squats by sitting back onto a chair and standing up.

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 with the opposite hand.
• Modification: Perform on your knees for a less challenging version.

4. Glute Bridges

• Reps: 15-20 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top and hold for 2 seconds before lowering.
• Modification: Single-leg glute bridges for an advanced challenge.

5. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight and drive your knees towards your chest quickly.
• Modification: Slow down the movement for an easier version.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |------------------------------|-------------------|------|-------------------|------------------------------------| | Push-Ups | 10-15 reps | 3 | 45 seconds | Knee Push-Ups | | Bodyweight Squats | 12-20 reps | 3 | 45 seconds | Chair Squats | | Plank to Shoulder Tap | 10 taps per side | 3 | 45 seconds | Knee Plank | | Glute Bridges | 15-20 reps | 3 | 45 seconds | Single-Leg Glute Bridges | | Mountain Climbers | 30 seconds | 3 | 45 seconds | Slow Mountain Climbers |

Cool-Down (3-5 minutes)

Finish your workout with a cool-down to help your body recover.

1. Child’s Pose

   • Duration: 1 minute
   • Form Cue: Sit back on your heels and stretch your arms forward.

2. Standing Forward Bend

   • Duration: 1 minute
   • Form Cue: Bend at the hips and let your upper body hang.

3. Seated Hamstring Stretch

   • Duration: 1 minute (30 seconds per leg)
   • Form Cue: Reach towards your toes while keeping your back straight.

Complete in: 25-30 minutes

Conclusion

These five full-body bodyweight exercises are perfect for renters with limited space, allowing you to get a comprehensive workout without the need for a gym. Aim to complete this routine 3 times a week with rest days in between for optimal results. As you progress, consider increasing the reps, sets, or reducing rest times to keep challenging your body.

Ready to take your fitness to the next level? Consider personalized coaching with real-time feedback to ensure you're maximizing your workouts!