Best 5 Full Body Workouts for Apartment Dwellers

Finding the time and space to work out can be challenging, especially for busy professionals living in apartments. With limited room and often no access to equipment, many feel intimidated or unsure of where to start. Luckily, you can achieve an effective full-body workout right in your living room. Below, we present five efficient workouts designed specifically for apartment dwellers that require no equipment and can be completed in a small space.

Quick Stats Box:

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

Warm-Up (5 Minutes)

Before starting any workout, it's essential to warm up your muscles to prevent injury. Perform the following dynamic stretches:

1. Arm Circles - 30 seconds (15 seconds forward, 15 seconds backward)
2. Leg Swings - 30 seconds (15 seconds each leg)
3. Hip Circles - 30 seconds (15 seconds in each direction)
4. Torso Twists - 30 seconds
5. High Knees - 1 minute (30 seconds slow, 30 seconds fast)
6. Bodyweight Squats - 1 minute (slow and controlled)

Full Body Workout #1: The Apartment Circuit

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 for easier version, add a jump for harder.

2. Push-Ups

   • Reps: 10-15
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Keep your body in a straight line from head to heels.
   • Modification: Do knee push-ups for easier, elevate feet for harder.

3. Reverse Lunges

   • Reps: 10 each leg
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Step back and lower until both knees are at 90 degrees.
   • Modification: Step shorter for easier, add a knee lift for harder.

4. Plank

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Keep your core tight and avoid sagging hips.
   • Modification: Drop to your knees for easier, side plank for harder.

5. Burpees

   • Reps: 8-10
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Jump explosively and land softly.
   • Modification: Step back instead of jumping for easier, add a tuck jump for harder.

Full Body Workout #2: The HIIT Challenge

1. Jumping Jacks

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 20 seconds between sets
   • Form Cue: Land softly to minimize noise.
   • Modification: Step side-to-side for easier, add a squat with each jump for harder.

2. Mountain Climbers

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 20 seconds between sets
   • Form Cue: Keep your core engaged and back flat.
   • Modification: Slow down for easier, add a twist for harder.

3. High Knees

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 20 seconds between sets
   • Form Cue: Drive your knees up to hip height.
   • Modification: March in place for easier, increase tempo for harder.

4. Plank Jacks

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 20 seconds between sets
   • Form Cue: Maintain a strong plank position throughout.
   • Modification: Step feet out one at a time for easier, add a push-up for harder.

5. Squat Jumps

   • Reps: 10-15
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Land softly and explode out of the squat.
   • Modification: Perform regular squats for easier, add a tuck at the jump for harder.

Full Body Workout #3: The Core Crusher

1. Crunches

   • Reps: 15-20
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Exhale as you lift your shoulders off the ground.
   • Modification: Keep feet on the ground for easier, add a twist for harder.

2. Leg Raises

   • Reps: 10-15
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Keep your lower back pressed into the floor.
   • Modification: Bend knees for easier, add a hip lift for harder.

3. Russian Twists

   • Reps: 15 each side
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Keep your back straight and twist from your torso.
   • Modification: Keep feet on the ground for easier, lift feet for harder.

4. Bicycle Crunches

   • Reps: 15 each side
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Bring your elbow to your opposite knee.
   • Modification: Slow down for easier, increase tempo for harder.

5. Plank With Shoulder Taps

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Keep your hips stable as you tap your shoulders.
   • Modification: Drop to your knees for easier, speed up for harder.

Full Body Workout #4: The Strength Builder

1. Wall Sit

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Keep your back flat against the wall.
   • Modification: Reduce time for easier, increase time for harder.

2. Incline Push-Ups (on a table or wall)

   • Reps: 10-15
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Maintain a straight line from head to heels.
   • Modification: Do regular push-ups for harder.

3. Single-Leg Deadlifts (bodyweight)

   • Reps: 10 each leg
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Keep your back flat as you hinge at the hips.
   • Modification: Use both legs for easier, add a hop for harder.

4. 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 knees for easier, extend legs for harder.

5. Glute Bridges

   • Reps: 15-20
   • Sets: 3
   • Rest: 30 seconds between sets
   • Form Cue: Squeeze your glutes at the top for 2 seconds.
   • Modification: Hold the bridge for longer for harder.

Full Body Workout #5: The Recovery Flow

1. Cat-Cow Stretch

   • Duration: 1 minute
   • Sets: 1
   • Rest: None
   • Form Cue: Move slowly and feel the stretch in your spine.

2. Child's Pose

   • Duration: 1 minute
   • Sets: 1
   • Rest: None
   • Form Cue: Relax your shoulders down toward the floor.

3. Seated Forward Fold

   • Duration: 1 minute
   • Sets: 1
   • Rest: None
   • Form Cue: Keep your back straight as you reach for your toes.

4. Figure Four Stretch

   • Duration: 30 seconds each leg
   • Sets: 1
   • Rest: None
   • Form Cue: Feel the stretch in your hips.

5. Lying Spinal Twist

   • Duration: 30 seconds each side
   • Sets: 1
   • Rest: None
   • Form Cue: Keep both shoulders on the ground.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |---------------------------|----------------------|------|---------------| | Bodyweight Squats | 15 | 3 | 30 seconds | | Push-Ups | 10-15 | 3 | 30 seconds | | Reverse Lunges | 10 each leg | 3 | 30 seconds | | Plank | 30 seconds | 3 | 30 seconds | | Burpees | 8-10 | 3 | 30 seconds | | Jumping Jacks | 30 seconds | 3 | 20 seconds | | Mountain Climbers | 30 seconds | 3 | 20 seconds | | High Knees | 30 seconds | 3 | 20 seconds | | Plank Jacks | 30 seconds | 3 | 20 seconds | | Squat Jumps | 10-15 | 3 | 30 seconds | | Crunches | 15-20 | 3 | 30 seconds | | Leg Raises | 10-15 | 3 | 30 seconds | | Russian Twists | 15 each side | 3 | 30 seconds | | Bicycle Crunches | 15 each side | 3 | 30 seconds | | Plank With Shoulder Taps | 30 seconds | 3 | 30 seconds | | Wall Sit | 30 seconds | 3 | 30 seconds | | Incline Push-Ups | 10-15 | 3 | 30 seconds | | Single-Leg Deadlifts | 10 each leg | 3 | 30 seconds | | Tricep Dips | 10-15 | 3 | 30 seconds | | Glute Bridges | 15-20 | 3 | 30 seconds |

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to help your muscles recover. Perform static stretches for each major muscle group, holding each stretch for 15-30 seconds.

Conclusion and Next Steps

These five full-body workouts can be easily integrated into your busy schedule, requiring just a small space and no equipment. Aim to complete these workouts 3 times a week, allowing for rest days in between. As you progress, increase the reps, duration, or sets, or try more advanced variations of each exercise.

For personalized coaching with real-time feedback to ensure proper form and maximize your results, consider signing up for live 1-on-1 sessions with certified trainers at HipTrain. These sessions are HSA/FSA eligible, allowing you to save money while investing in your health.