Best Bodyweight Full Body Workouts for Small Spaces

Finding the time and space for an effective workout can be challenging for busy professionals. Gym intimidation, crowded spaces, or simply a lack of time can make it hard to stick to a fitness routine. Fortunately, bodyweight workouts are an excellent solution for those with limited space and equipment. In this guide, we’ll explore the best bodyweight full body workouts you can perform in small spaces, ensuring you get a comprehensive workout without the need for a gym.

Quick Stats Box

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

Warm-Up (5 Minutes)

A proper warm-up prepares your body for the workout ahead, increasing blood flow and reducing the risk of injury.

1. Jumping Jacks

   • Duration: 1 minute
   • Form Cue: Land softly on your feet.

2. Arm Circles

   • Duration: 1 minute (30 seconds forward, 30 seconds backward)
   • Form Cue: Keep arms straight and move in small circles.

3. Bodyweight Squats

   • Reps: 10 reps
   • Form Cue: Keep weight in your heels and chest up.

4. High Knees

   • Duration: 1 minute
   • Form Cue: Drive knees up to hip level.

5. Torso Twists

   • Duration: 1 minute
   • Form Cue: Keep your hips facing forward and twist through your torso.

Full Body Workout Routine

1. Push-Ups (Standard or Knee Push-Ups)

• 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.
• Modification: Perform on your knees for an easier version.

2. Squats (Bodyweight or Jump Squats)

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Push through your heels and squeeze your glutes at the top.
• Modification: Perform a standard squat without the jump for an easier version.

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.
• Modification: Drop to your knees for an easier version.

4. Glute Bridges

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Perform single-leg glute bridges for added difficulty.

5. Bicycle Crunches

• Reps: 15 per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows wide and twist your torso as you pedal.
• Modification: Perform regular crunches for an easier version.

6. Mountain Climbers

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

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |------------------------------|-------------------|------|------------------|-------------------------------| | Push-Ups | 10-15 reps | 3 | 45 seconds | Knee Push-Ups | | Squats | 15 reps | 3 | 45 seconds | Standard Squat | | Plank to Shoulder Tap | 10 taps per side | 3 | 45 seconds | Knee Plank | | Glute Bridges | 15 reps | 3 | 45 seconds | Single-Leg Glute Bridge | | Bicycle Crunches | 15 per side | 3 | 45 seconds | Regular Crunches | | Mountain Climbers | 30 seconds | 3 | 45 seconds | Slow Mountain Climbers |

Cool-Down (3-5 Minutes)

Cooling down helps your body transition back to a resting state.

1. Standing Forward Bend

   • Duration: 30 seconds
   • Form Cue: Let your arms hang heavy toward the ground.

2. Seated Hamstring Stretch

   • Duration: 30 seconds per leg
   • Form Cue: Keep your back straight as you lean forward.

3. Child’s Pose

   • Duration: 1 minute
   • Form Cue: Relax your forehead on the ground and breathe deeply.

4. Cat-Cow Stretch

   • Duration: 1 minute
   • Form Cue: Alternate between arching and rounding your back.

5. Deep Breaths

   • Duration: 1 minute
   • Form Cue: Inhale deeply through your nose and exhale through your mouth.

Complete in: 20-25 minutes

Conclusion

These bodyweight workouts are designed for busy professionals seeking effective full-body routines in small spaces. Aim to perform this workout 3 times a week, allowing rest days in between to maximize recovery and results. As you progress, consider incorporating variations or increasing the intensity of each exercise.

For personalized coaching and real-time feedback, consider joining our live 1-on-1 sessions with certified trainers at HipTrain. Not only will you receive tailored guidance, but you'll also benefit from HSA/FSA eligibility, saving you money while investing in your health.