Best 5 Full Body Exercises for Small Spaces

Finding the time and space for a full body workout can be a challenge, especially if you're juggling a busy schedule and living in a small apartment. The good news is that you can achieve an effective workout without needing a gym or large equipment. In just a small area, you can work every major muscle group using bodyweight exercises.

Quick Stats Box

• Total Time: 20-25 minutes including warm-up and cool-down
• Equipment Needed: No equipment necessary
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

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

Full Body Exercises

1. Push-Up (Knee Push-Up Alternative)

• Reps: 10-15
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels; lower yourself until your chest nearly touches the floor.
• Modification: Drop to your knees for an easier version.

2. Bodyweight Squat

• Reps: 15-20
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your weight in your heels and chest lifted; push your hips back as you lower.
• Modification: Perform a chair squat, using a chair to guide your depth.

3. Plank to Shoulder Tap

• Reps: 10 taps per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your hips stable; tap your shoulder with the opposite hand without rotating your body.
• Modification: Drop to your knees for an easier version.

4. Glute Bridge

• Reps: 15-20
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds; keep your feet flat on the floor.
• Modification: Single-leg glute bridge for a harder version.

5. Lateral Lunge

• Reps: 10 per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Step out wide, keeping your other leg straight; push back to the starting position.
• Modification: Reduce range of motion if needed.

Exercise Summary Table

| Exercise | Reps | Sets | Rest | |----------------------------|------------|------|--------------| | Push-Up | 10-15 | 3 | 30 seconds | | Bodyweight Squat | 15-20 | 3 | 30 seconds | | Plank to Shoulder Tap | 10 per side| 3 | 30 seconds | | Glute Bridge | 15-20 | 3 | 30 seconds | | Lateral Lunge | 10 per side| 3 | 30 seconds |

Cool-Down (3-5 Minutes)

1. Standing Forward Fold - 1 minute
2. Child’s Pose - 1 minute
3. Seated Hamstring Stretch - 30 seconds per leg
4. Cat-Cow Stretch - 1 minute

Complete in: 20-25 minutes

Conclusion

By incorporating these five full body exercises into your routine, you can effectively train all major muscle groups without needing a large space or any equipment. Aim to complete this workout 3 times a week, allowing for rest days in between.

For those looking to progress, consider increasing the number of reps or sets, or reducing rest times. You can also add variations to each exercise for added challenge.

Take the first step towards your fitness goals today!