Best 5 Full Body Workouts for Small Spaces

Finding time to work out can be challenging, especially for busy professionals living in small spaces. Gym intimidation, crowded fitness classes, and the need for extensive equipment can deter even the most motivated individuals. Luckily, you can achieve an effective full-body workout without leaving your apartment or investing in fancy gear. In this article, we present five full-body workouts specifically designed for small spaces that require no equipment!

Quick Stats Box:

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

Warm-Up (5 Minutes)

Before diving into the workouts, spend 5 minutes warming up your body to prevent injury and enhance performance.

1. Arm Circles

   • Duration: 30 seconds (15 seconds forward, 15 seconds backward)
   • Form Cue: Keep arms straight and move in small circles.

2. High Knees

   • Duration: 30 seconds
   • Form Cue: Drive your knees up to hip height, pump your arms.

3. Leg Swings

   • Duration: 30 seconds (15 seconds each leg)
   • Form Cue: Stand on one leg and swing the other leg forward and backward.

4. Torso Twists

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

5. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Keep your chest up and push your hips back as you squat.

Full Body Workouts

Workout 1: Bodyweight Circuit

• Jumping Jacks

  • Reps: 30 seconds
  • Sets: 3 sets
  • Rest: 30 seconds between sets
  • Form Cue: Land softly on your feet.
  • Modification: Step side to side instead of jumping.

• Push-Ups (Knee or Standard)

  • Reps: 10-15
  • Sets: 3 sets
  • Rest: 45 seconds
  • Form Cue: Keep your body in a straight line from head to heels.
  • Modification: Perform on your knees.

• Bodyweight Lunges

  • Reps: 10 each leg
  • Sets: 3 sets
  • Rest: 30 seconds
  • Form Cue: Step forward and lower your back knee towards the ground.
  • Modification: Reduce depth of lunge.

Workout 2: Tabata Style

• Burpees

  • Duration: 20 seconds
  • Sets: 8 rounds (4 minutes total)
  • Rest: 10 seconds between rounds
  • Form Cue: Jump up explosively, land softly, and keep your core engaged.
  • Modification: Step back instead of jumping.

• Plank Jacks

  • Duration: 20 seconds
  • Sets: 8 rounds (4 minutes total)
  • Rest: 10 seconds between rounds
  • Form Cue: Keep your hips low, jumping feet out and in.
  • Modification: Step feet out and in instead of jumping.

Workout 3: EMOM (Every Minute on the Minute)

• Mountain Climbers

  • Reps: 15-20 per side
  • Sets: 5 minutes (1 set every minute)
  • Rest: None (work within the minute)
  • Form Cue: Drive your knees toward your chest quickly.
  • Modification: Slow down the pace.

• Squat Jumps

  • Reps: 10-15
  • Sets: 5 minutes (1 set every minute)
  • Rest: None
  • Form Cue: Land softly and maintain a slight bend in your knees.
  • Modification: Perform regular squats instead.

Workout 4: Flow Sequence

• Lateral Lunges

  • Reps: 10 each side
  • Sets: 3 sets
  • Rest: 30 seconds
  • Form Cue: Keep your opposite leg straight as you lunge to the side.
  • Modification: Reduce the range of motion.

• Push-Up to Side Plank

  • Reps: 8-10
  • Sets: 3 sets
  • Rest: 45 seconds
  • Form Cue: Rotate your body to one side after each push-up.
  • Modification: Perform push-ups on your knees.

Workout 5: Core and Cardio Blast

• Russian Twists

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

• High Knees

  • Duration: 30 seconds
  • Sets: 3 sets
  • Rest: 30 seconds
  • Form Cue: Drive knees up rapidly while maintaining a quick pace.
  • Modification: March in place instead of running.

Cool-Down (3-5 Minutes)

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

1. Standing Forward Bend

   • Duration: 1 minute
   • Form Cue: Bend at the hips, keeping your knees slightly bent.

2. Child’s Pose

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

3. Seated Hamstring Stretch

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

Complete in: 25-30 minutes

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |------------------------------|----------------------|------|-------------------|-----------------------------------| | Jumping Jacks | 30 seconds | 3 | 30 seconds | Step side to side | | Push-Ups | 10-15 | 3 | 45 seconds | Perform on knees | | Bodyweight Lunges | 10 each leg | 3 | 30 seconds | Reduce depth of lunge | | Burpees | 20 seconds | 8 | 10 seconds | Step back instead of jumping | | Plank Jacks | 20 seconds | 8 | 10 seconds | Step feet out and in | | Mountain Climbers | 15-20 per side | 5 | None | Slow down the pace | | Squat Jumps | 10-15 | 5 | None | Perform regular squats | | Lateral Lunges | 10 each side | 3 | 30 seconds | Reduce the range of motion | | Push-Up to Side Plank | 8-10 | 3 | 45 seconds | Perform push-ups on knees | | Russian Twists | 15 each side | 3 | 30 seconds | Keep feet on the ground | | High Knees | 30 seconds | 3 | 30 seconds | March in place |

Conclusion

These five full-body workouts are perfect for busy professionals looking to stay fit without the need for equipment or large spaces. Aim to complete these workouts 3 times a week, allowing for rest days in between. As you progress, consider adding more sets, increasing the duration, or trying advanced modifications to keep challenging yourself.

For personalized coaching with real-time feedback, consider signing up for a session with HipTrain. Our certified trainers can provide the guidance you need to maximize your results, all from the comfort of your home.