Top 10 Full Body Workouts for Apartment Dwellers in 2026

Struggling to find time for a workout in your small apartment? You’re not alone. Many busy professionals face the challenge of limited space and equipment, making it difficult to stay active. But fear not! In 2026, you can still achieve an effective full-body workout without leaving your home or needing a gym membership. These workouts are designed specifically for apartment dwellers, ensuring you maximize your time and space.

Quick Stats Box

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: No equipment required; light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 minutes)

Before starting your workout, spend 5 minutes warming up to prevent injury and prepare your muscles. Here’s a quick warm-up routine:

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

Full Body Workout List

1. Bodyweight Squats

• Reps: 15
• Sets: 3
• Rest: 30 seconds
• Form Cue: Keep your chest up and knees behind your toes.
• Modification: Reduce depth for easier version; add a jump for harder version.

2. Push-Ups (Knee or Standard)

• Reps: 10-12
• Sets: 3
• Rest: 45 seconds
• Form Cue: Maintain a straight line from head to heels (or knees).
• Modification: Do on your knees for easier; elevate feet for harder.

3. Glute Bridges

• Reps: 15
• Sets: 3
• Rest: 30 seconds
• Form Cue: Squeeze glutes at the top for 2 seconds.
• Modification: Single-leg bridge for harder version.

4. Plank to Shoulder Tap

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds
• Form Cue: Keep your hips stable while tapping shoulders.
• Modification: Do this on your knees for easier.

5. Step-Ups (Use a Sturdy Chair)

• Reps: 12 each leg
• Sets: 3
• Rest: 30 seconds
• Form Cue: Drive through the heel of the foot on the chair.
• Modification: Step onto a lower surface for easier; add a knee raise for harder.

6. Reverse Lunges

• Reps: 10 each leg
• Sets: 3
• Rest: 30 seconds
• Form Cue: Keep your front knee over your ankle.
• Modification: Reduce range of motion for easier; add weights for harder.

7. Bicycle Crunches

• Reps: 15 each side
• Sets: 3
• Rest: 30 seconds
• Form Cue: Keep lower back pressed into the floor.
• Modification: Do regular crunches for easier; hold a weighted object for harder.

8. Tricep Dips (Use a Sturdy Chair)

• Reps: 10-12
• Sets: 3
• Rest: 30 seconds
• Form Cue: Keep elbows close to your body.
• Modification: Bend knees to make it easier; extend legs for harder.

9. Lateral Leg Raises

• Reps: 15 each leg
• Sets: 3
• Rest: 30 seconds
• Form Cue: Keep your body upright and engage your core.
• Modification: Do standing leg raises for easier; add ankle weights for harder.

10. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds
• Form Cue: Keep your core engaged and back flat.
• Modification: Slow down the pace for easier; increase speed for harder.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |--------------------------|---------------|------|-------------| | Bodyweight Squats | 15 | 3 | 30 seconds | | Push-Ups | 10-12 | 3 | 45 seconds | | Glute Bridges | 15 | 3 | 30 seconds | | Plank to Shoulder Tap | 30 seconds | 3 | 30 seconds | | Step-Ups | 12 each leg | 3 | 30 seconds | | Reverse Lunges | 10 each leg | 3 | 30 seconds | | Bicycle Crunches | 15 each side | 3 | 30 seconds | | Tricep Dips | 10-12 | 3 | 30 seconds | | Lateral Leg Raises | 15 each leg | 3 | 30 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds |

Cool-Down (3-5 minutes)

Finish your workout with a cool-down to help your body recover. Here’s a quick routine:

1. Standing Forward Bend - 1 minute
2. Child’s Pose - 1 minute
3. Seated Hamstring Stretch - 1 minute (30 seconds each leg)
4. Shoulder Stretch - 1 minute (30 seconds each arm)

Complete in: 25-30 minutes

In 2026, working out in your apartment doesn’t have to be a hassle. These full-body workouts are designed to fit into your busy schedule, requiring no equipment and minimal space. By performing these exercises 3 times a week, you’ll build strength and endurance in the comfort of your home.

Next Steps

To take your fitness journey further, consider incorporating live 1-on-1 video training with certified trainers at HipTrain. Enjoy personalized coaching, real-time feedback, and flexible scheduling to fit your lifestyle.