How to Effectively Exercise in a Small Space
In this article, you’ll learn my top seven moves for exercising in a small space, along with a sample workout that shows you exactly how to put them all together. I’ve chosen exercises that work multiple muscle groups and also get your heart rate up quickly.
With my hectic travel schedule, I often find myself stuck in a hotel room or an airport terminal with no access to a gym and not much space to exercise, but a desire to maintain my health and fitness and keep my metabolic rate elevated. Perhaps you’ve also found yourself stuck at home or stuck traveling with only a small amount of space to exercise. And the hundreds of thousands of college students getting back-to-school will most certainly find themselves in a dorm or shared space, where there isn’t much exercise equipment or space. But there’s certainly pressure to keep the pounds at bay and maintain a nice body!
Here, you’ll learn my top seven moves for exercising in a small space, along with a sample workout that shows you exactly how to put them all together. I’ve chosen exercises that work multiple muscle groups and also get your heart rate up quickly.
Top Seven Exercises For A Small Space
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Advanced Burpees
For those who find normal burpees too easy, the advanced burpee adds an extra challenge to burn more calories. Start by bending over and squatting down. Place both hands on the floor, slightly wider than shoulder-width apart. Kick your legs back while maintaining your upper body in place, landing in a push-up position with your body straight like a plank. Perform a quick push-up by lowering your body to the floor and pushing back up. Pull your legs forward under your body to return your feet to their original position. Jump up, clap your hands, and land to complete one repetition.
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Super Slow Push-Ups
As the name suggests, these push-ups involve a slow, controlled motion. Lower yourself for a count of 4-10 seconds and push back up at the same pace. To get the most out of this exercise, make sure your nose, chest, and hips touch the ground at the bottom of the push-up.
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Bent Rows
Use any weight you have available, such as a sandbag, milk carton, dumbbell, heavy textbook, or even another person. Bend over, straighten your back, look forward, and stick your butt out. Pull your shoulders back as you row the weight to your chest, then lower it back down until your arms are straight. For extra lower back engagement, stand up between each rep.
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Dive Bomber Push-Ups
Also known as Hindu push-ups, these are part of traditional “asana” routines. They build strength and flexibility in various muscle groups including the hamstrings, calves, chest, shoulders, back, hips, and triceps. Place your hands on the floor, slightly wider than shoulder-width, and spread your feet apart. Bend your knees and push your butt into the air. Move your chest toward the floor while bending your elbows, keeping your back straight, until your chin is close to the ground. Push into a plank, dip your body down, then raise your head and chest. Return to the starting position. This movement combines flexibility and strength.
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In-and-Outs
This explosive exercise raises your heart rate and is reminiscent of childhood games. Sit on the ground with your legs straight, leaning back slightly, and place your hands on the ground at your sides. Pull your knees to your chest and then push your legs straight out in front of you. Repeat quickly for a cardio boost.
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Single-Leg Deadlift
This can be done with or without weights. Stand on one leg and hinge at the hips to lower your body towards the ground, keeping your back straight. If using a weight, hold it in the hand opposite to the standing leg. Return to standing after each rep. For added difficulty, lower your body closer to the ground on each repetition.
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Jump Squats
Combine a squat with a jump for a heart-pumping move. Stand with feet shoulder-width apart, lower into a squat, and then jump off the ground explosively. Land softly by bending your knees and immediately return to the squat position. Repeat as quickly as possible.
Putting it All Together
Now that you know my top seven exercises for a small space, you can easily make a small workout that incorporates all of them. Here’s a sample workout to get you started:
Sample Small-Space Workout:
- 3 sets of 10 Advanced Burpees
- 3 sets of 8 Super Slow Push-Ups
- 3 sets of 10 Bent Rows (each arm)
- 3 sets of 10 Dive Bomber Push-Ups
- 3 sets of 15 In-and-Outs
- 3 sets of 10 Single-Leg Deadlifts (each leg)
- 3 sets of 10 Jump Squats
When doing the workout, remember to rest for 30-60 seconds between sets, and hydrate as needed. Also, feel free to mix in some cardio or flexibility work like running in place, jumping jacks, or yoga stretches between your sets.
Happy exercising!