The 6 Best Exercises for Small Spaces with No Equipment

How can I get fit at home without equipment?

Whether in your hotel room, office cubicle, or your small apartment, trying to get a workout in such a small space may seem like a lost cause. You may not even believe that exercises in these kinds of tight areas can even yield positive results. The problem is that some of us are so busy, we may not have much of a choice.

Getting some exercise, even the smallest amount, is definitely better than none. If it seems too daunting, don’t despair. With a little creativity, there are ways you can get effective small space workouts.

1. Squats

squats


You can’t go wrong with squats. The beauty of this exercise is that you can do it anywhere. No matter how tiny your space might be, there should be enough room for you to do the following:

1. Stand with your feet shoulder-width apart.
2. Squat down, pushing your knees to the side while moving your hips back.
3. Go down even further, until your hips are lower than your knees.
4. Rise back up while keeping your knees out and chest up.

For a more intense experience, try squatting for as long your body can handle it. Try doing three to five squats per session to reap the benefits of this simple, yet effective exercise.

2. Knee-High Sprints

knee high sprints

Another option for your makeshift gym is picking up your knees. This exercise is simple, essentially running in place while driving your knees above your hips.

One way to make sure you’re getting the most out of this exercise is holding out your palms in front of you to strike them with your knees. You could also try holding your arms up at a 90-degree angle to elevate your cardio level. Try to land on the balls of your feet instead of your heels to avoid injury.

This is a great exercise to do for 30 seconds with 20 second rest periods in between. Try repeating three to five times a session.

3. Mountain Climbers

mountain climbers

If you’re looking for an intense cardio workout, you might try mountain climbing. The kind of mountain climbing that doesn’t require you to leave your room. To do a mountain climber:

1. Get in the position to do a push up.
2. Step with one foot forward, as though you are trying to climb a staircase.
3. Then repeat, with the alternate foot.
4. Alternate feet as fast as you can for one minute.
5. Repeat this exercise two more times, pausing for 30 seconds between sets.

4. Pushups

push-ups

Here's a body-weight exercise that doesn't require any fancy equipment and will build muscle on your chest. Here's how to do it correctly:

1. Take a face-down prone position on the floor, hands palm down, shoulder-width apart.
2. Raise yourself up using your arms, with your weight supported by your hands and balls of the feet.

Always remember to bend your knees slightly, point your toes forward, and engage your core muscles. Keep your upper arms parallel to the floor at a 90-degree angle, and then straighten your arms by pushing them forward. Repeat 15 more times. 

5. Butt Kicks

butt kicks

Another great option to get your butt in shape is "butt-kicks." It's mostly running in place. Instead of raising your knees, you kick your heels up to your rear with every stride. Here's how you do it:

1. Stand with your feet a hip-distance apart with your arms at your side.
2. Bring your right feel to your butt, contracting your hamstring muscle.
3. After placing the ball of your right foot on the ground, bring your left heel up to your buttocks.
4. Do this a few more times, alternating heels and gradually building speed.

Do three 30-second sprints, with 20-second rest intervals in between. Repeat three to five times.

6. Supermans

supermans

Supermans are a simple yet effective exercise that can help you build up core strength. All you have to do is lie on your stomach and lift your limb, keeping your legs straight while doing so:

1. Lie face down on a mat, your arms stretched out over your head.
2. Raise your right arm and left leg about 5 inches off the ground, or as far as you can comfortably.
3. Hold it in place for 3 seconds, then relax.
4. Repeat with your opposite arm and leg.

Remember, when doing this exercise to squeeze your glutes and contract your lower-back muscles to help lift you higher off the ground. Hold for 30 seconds each time before resting your body on the mats. Repeat this exercise three times with 10-second rest intervals every time.

Questions and Answers

How can I exercise in my room or apartment without equipment?

Apart from the exercises described above, you could try:

  • Doing yoga.
  • Do crunches or sit-ups to work your core.
  • Try planks for body toning in the standard pushup position.
  • Try buying and lifting some weights in different positions.

How to work out in an upstairs apartment? 

There are plenty of silent workouts for fat loss that you can do without disturbing your downstairs neighbors. Squats, pushups, and supermans are all excellent workouts that could be done without disturbing your neighbors.

If you were to choose to purchase some equipment, you can lift weights, or use an exercise bike without bothering the people living below you. 


Worried about buying equipment because you live in a small space? Not to fret.

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