4 Effective Workouts You Can Do In Small Spaces With No Equipment
How am I supposed to work in these conditions!?
It can be easy to find yourself in situations where you don’t have the equipment (and hardly the room) for the kind of workout you’re used to getting in during the day.
Maybe you’re on vacation in a beautiful little villa, but there’s no gym attached. Or maybe you’re watching your grandkids and want to sneak in a workout in your living room during nap time. Or perhaps you’re visiting family for the holidays and they stuck you in the den upstairs.
Whatever your situation — you have workout options! You just need to find the right compromise for the moment.
Cardio Burst
There’s something to be said about getting a good sweat going from a solid cardio session. The thing is — how are you supposed to move if you can’t, well, move?
If you’re finding yourself stuck somewhere with limited room to roam — fear not! Here’s a great cardio round you can do to get your feet moving and heart pumping with no equipment necessary ⬇
- 1 Minute Jog In Place
- 40 Jumping Jacks
- 20 Mountain Climbers
- 1 Minute Skaters
- 40 High Knees
- 40 Jump Ropes
- 40 Power Skips
- 40 Butt Kicks
- 1 Minute Fast Feet
Repeat Once or Twice depending on your typical level of cardio bursts and how long you’d like your session to be.
I promise this will take your breath away (in a good way)!
Arms and Back
Arms. You use them every day. So you’ve gotta keep them toned, right?
Good thing there’s a way to spend some quality time with them at home without needing all the equipment with you every session. Plus you’ll hit your back in the same go!
- 20 Raised Arm Circles
- 10 Inch Worms
- 20 Tight Arm Punches
- 10 Tricep Dips
- 20 Bicep Extensions
- 10 Shoulder Taps
- 20 W Extensions
- 10 Plank Reaches
Repeat Once or Twice depending on your typical level of arm and back work and how long you’d like your session to be.
Believe it or not — you’ll feel this! (and you’ll be happy you did the exercises).
Legs and Booty
What’s the saying? Don’t skip leg day?
Well no worries! You don’t have to.
- 20 Squats
- 20 Lunges
- 1 Minute Wall Sit
- 20 Donkey Kicks
- 20 Fire Hydrants
- 1 Minute Wall Sit
- 20 Glute Bridges
- 20 Sumo Squat Jumps
- 1 Minute Wall Sit
Repeat Once or Twice depending on your typical level of leg and glute work and how long you’d like your session to be.
You’ll be walking like a penguin after this session (and feeling a good burn in those glutes!)
All About Abs
You love working out — all the way down to your “core”. I get it! You need time to work on getting “centered”.
Okay enough with the puns…
Here is a small space session all done with bodyweight that will focus on your middle. And don’t worry — it’s more than just sit ups!
- 20 Russian Twists
- 10 Cross Crunches
- 5 V Sit Ups
- 20 Flutter Kicks
- 10 Leg Raises
- 5 High Crunches
- 20 Knees To Elbows
- 10 Bicycle Crunches
- 5 Plank Crunches
Repeat Once or Twice depending on your typical level of core work and how long you’d like your session to be.
Abs can be hard work — but probably the easiest to do without equipment in small spaces. Make sure to include this in your rotation!
Adjustments
Don’t let lack of things stand in the way of you reaching your fitness goals. There are always ways you can adjust your workouts for the situation you’re in.
Try things out. Shake things up. Use what you’ve got in front of you.
But whatever you do — keep going!