When it comes to finding space for your workout, whether it’s in your bedroom, living room, a hotel room, a small garage, or a crowded gym, the challenge is real. Here’s how you can tackle it head-on.
There’s something special about the freedom of movement in wide-open spaces. Breaking out of the gym and embracing a more natural, multidimensional fitness experience just feels right. Our bodies crave the ability to run, climb, swim, and engage in primal movements.
However, the realities of modern life often confine us. Whether you’re at work, in a small apartment, or trying to squeeze in a workout while the baby sleeps, movement is essential. Even in limited spaces, you can still achieve a great workout. Here’s your guide to staying fit without any equipment, right in the comfort of your own space.
Yes, warming up is crucial. While a cheetah may not need to warm up, we humans do, especially when fitting in quick workout circuits during our busy schedules. A proper warm-up sets the foundation for effective training.
Warm Up
- Perform 5 Bird Dogs on each side
- Do 3 rounds of Scales on each side
- Hold a Side Plank for 20 seconds on each side
- Complete 10 reps of Y-T-W exercises on each side
- Perform 5 reps of Offset Squats
- Do 3 Quadruped Knee Circles on each side
- Finish with 5 Push Ups
Strength Circuits
While you may not be setting powerlifting records, you can significantly improve your strength even without weights.
Strength Circuit
- Complete 3-4 Rounds
- 10 Hindu Squats
- 10 Supermans
- 10 Push Ups
- 10 1-Leg Glute Bridges on each side
- 5 Inchworms
Advanced Strength Circuit (3-4 Rounds)
- Perform Pulsing Split Squats (5 seconds down, 2 second pause, fast up- 5-2-*) for 5 reps on each side (or Airborne Lunges for 5 reps on each side)
- Hold a Reverse Push Up Plank for 10 seconds
- Complete 5 Falling Towers
- Do Typewriter Push Ups or 1-arm Push Ups for 5 reps on each side
- Perform Windshield Wipers for 5 reps on each side
These efficient circuits deliver a full workout in a short amount of time. They will elevate your heart rate and boost your metabolism for hours to come.
Metabolic AMRAP Circuit
Set a 10-minute clock (or your preferred time) and complete as many rounds as possible (AMRAP). Rest as needed.
- 15 Chops
- 15 Frogger Hip Thrusters
- 10 Blast-Off Push Ups
- 5 Sprinter Steps on each side
Set a 10-minute clock (or your preferred time) and do a round of this circuit Every Minute on the Minute
- 5 Burpees
- 5 Supermans
- 5 Judo Push Ups
10-1 Descending Pyramid
Tabata
Select any exercise and perform 8 rounds of 20 seconds of work followed by 10 seconds of rest. This intense four-minute workout is all you need! By doing three tabatas, you can achieve a powerful total body workout in just 12 minutes. The tabata protocol is a highly efficient way to maximize your fitness in minimal time. It’s the perfect solution for those days when time is limited.
If you’re unsure which exercise to choose, consider lunges, push-ups, or mountain climbers.
Core Circuit
- 20 Russian Twists on each side
- 20 Mountain Climbers
- 10 Break Dancers on each side
- 10 V Ups
- 5 Table Top Toe Touches on each side
Explore more enjoyable workouts and simple exercises that you can do at home when you’re in a pinch.