5 simple but effective small space workouts

5 simple but effective small space workouts

Life has pushed into some interesting changes when it comes to working out. Odds are they are not ideal. For those of you who are forced to workout in a small space – dorm room, studio apartment, outdoor patio – I have 5 go to small space workouts that you can start today.Β  πŸ˜ƒ

As long as your motivated enough you can make these super simple small space workouts highly effective! All you need is a small area to workout. These workouts are super flexible. They can take you 20 minutes or an hour! Choose to make your movements really slow and controlled for a great eccentric burn, or speed through the workout (still with control) for more cardiovascular work.

Make these small space workouts work for you!

Small space workouts: upper body and core

Perform the exercises top to bottom 5 times. Take breaks as needed.

  • Deadbugs 20
  • Swimmers 30
  • Push-ups 10
  • V-Sit tucks 20
  • Upper Body Mt. Climbers 20
  • Tricep dips 15
  • Y’s 15
  • Plank shoulder taps 20

Tricep dip

Deadbugs

Start flat on your back with your legs and arms straight up in the air. (This is the part where you look like a dead bug.) Keep your core braced so your back does not arch off the ground. Extend your right leg and left arm towards the floor. Bring then back up to the starting position. Then do the opposite, extend your left leg and right arm to flat and bring them back up.

Swimmers

Lay flat on your stomach squeeze your glutes and lift your legs off the ground. Retract your shoulder blades and in a swimming motion touch your finger tips over head and then tap your thumbs to your hips. Do not allow your arms to touch the ground.

Push-ups

You can do these on the ground, from your knees, or elevated from your bed or desk chair. Be sure to keep a strong plank, core braced, while bending at the elbows to 90 degrees and the pressing back up into the starting position.

V-sit tucks

Start sitting on the ground. With bent knees, lift your legs off the ground and balance on your sit bones. Extend your upper and lower body out to be flat almost touching the ground. Then tuck back in to the starting position. For an easier version, support your torso up by placing your hands behind your back.

Upper body mt. climbers

Start in a high plank position with your feet a little wider than shoulder width for stability. One arm at a time, switch from a high plank to an elbow plank, and back. Be sure to place your hand directly under your elbow and brace your core.

Tricep dips

Using a desk, chair or the bathroom counter, face the opposite way with your palms on the stable surface and your knuckles pointing towards your hips. Stretch your legs out in front of you. The farther out they are the harder the movement will be. Bend at your elbows to a challenging, but comfortable range of motion. Be sure to keep your hips close to the stable surface and your chest upright.

Y’s

In a slightly bent over position with your core engaged, raise your arms above your head into a Y shape. Focus the movement at your shoulder blades and avoid any extension, or arching, in your low back.

Plank shoulder taps

In a high plank position, squeeze you glutes and place your feel shoulder with apart for a strong base. This will help control excess movement at your hips. Lift your right arm to tap your left shoulder, and then do the same on the opposite side.

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Small space workouts: lower body and core

Perform the exercises for 3 rounds. See how fast you can get it done!

  • Side lunge 20
  • Leg lifts 20
  • Forward lunges 20
  • Plank with reverse leg extension 20
  • Sumo squats 20
  • Step up and reverse lunge 20
  • Full SL V-ups 20
  • Penguins 20

Side Lunge

Side lunge

In a wide squat position, shift your body weight to one side by bending only that knee and and sitting back into that hip. Only bend at your hip and knee on the one side. Keep your opposite leg straight. Check to be sure your ankle, knee and hip are all stacked in line.

Leg lifts

Lay flat on you back and tuck your hands under your butt to help tilt your pelvis under and engage your core. Extend your legs straight up in the air and lower them down, with control, to tap the ground. Raise them backup to that starting position without letting your back arch or your body pull off the floor.

Forward lunges

Start standing up straight with feet together. Step forward, heel to toe, and sink down into a lunge. Rooting yourself through the heel of your front foot. Aim to reach 90 degrees at both knees. Then push off the front foot and step your feet together

Plank with hip extension

In an elbow plank, squeeze your glute and raise your leg off the ground. Avoid movement in your low back. Your leg will not move very high if the motion is coming from your hip as opposed to your low back.

Sumo squats

In a wide stance, with your toes pointing out, sink into your hips. Make sure to keep your core tight so your chest is upright and push your weight in your heels. Knees and toes must always be pointing in the same direction.

Step up and reverse lunge

Using a chair or the couch, step up with your right leg, drive up with your left leg, step back down with your left leg and then reverse lunge with your right leg. Do that for 10 reps and then switch to the other side. Focus on driving through the heel on the chair as you step up and sinking into the front heel as you lunge back.

Full SL V-ups

Start flat on your back and arms above your head. Raise your torso and one arm off the ground and at the same time lift your opposite leg up while keeping it straight (This is were your body looks like a β€œV”.) Reach your fingertips to touch your toes.

Penguins

Lay on your back, bend your knees and place your feet on the ground as close to your butt as possible. Engage your core and crunch your shoulders off the ground. While keeping your shoulders off the ground, rotate back and forth (in a side crunch motion) reaching as far as possible towards your toes.

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Small space workouts: core and heart rate

Perform each exercise for 30 seconds and take a 10 second rest before moving to the next exercise. Complete all exercises once and take a 1 minute break before starting again. You pick the number of rounds!

  • Jumping jacks
  • Mt climbers
  • Speed squats
  • Upper body Mt climbers
  • Split squat switches
  • Hallow hold
  • Squat jumps

split squat switchJumping Jacks

Start with feet shoulder width apart and arms at your sides. As you jump your feet out wider, raise you hands up to shoulder hight. Then jump back in and lower your arms.

Mt. Climbers

Start in a high plank position then quickly alternate driving your knees towards your chest. You will feel this exercise in your core and quads.

Speed squats

Set up in a comfortable squat stance, wherever that is for you. Then sit back into your hips, keeping your weight in you heels, and perform a squat. Perform them as quickly as your form will allow. Because we are going for speed squats here your range of motion will decrease.

Upper body Mt. Climbers

Start in a high plank position with your feet a little wider than shoulder width for stability. One arm at a time, switch from a high plank to an elbow plank, and back. Be sure to place your hand directly under your elbow and brace your core.

Split squat switches

Start in a split stance position. Lower yourself to the bottom range of motion, where both knees are at about 90 degree angles. Jump up in the air and switch what foot is in the front. Landing in a split squat stance with bent knees. Lower yourself and repeat.

Hallow hold

Lay flat on your back, lift your shoulders and legs off the ground while keeping your core engaged and then hold for the required time. Depending on core strength your legs may be higher off the ground.

Squat jumps

Start with your legs shoulder width apart, push your weight into your heels and squat down. When you have reached you bottom range of motion explode out of the hole and jump into the air.

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Small space workouts: total body

Work top to bottom through the exercises and increase your reps by round. 5, 10,15, 20

  • Swimmers
  • Split squats
  • Side Plank Crunch
  • Supermans
  • Curtsy lunge and squat
  • Side Plank and Lateral Leg Raise
  • Push-ups

Side plank crunchSwimmers

Lay flat on your stomach squeeze your glutes and lift your legs off the ground. Retract your shoulder blades and in a swimming motion touch your finger tips over head and then tap your thumbs to your hips. Do not allow your arms to touch the ground.

Split squats

Start in a split stance position. Lower yourself to the bottom range of motion, where both knees are at about 90 degree angles. Drive up through the heel of the front foot and repeat.

Side plank crunch

Begin by laying on your side with your elbow under your shoulder. Lift your hips off the ground by pushing through your arm and feet. Engage your glutes and core to keep you body in a straight line while your torso is elevated off the ground. Once stable, bring your top elbow and top knee together in a crunch. Make sure to keep your torso perpendicular to the ground. Extend back to the starting position, and then repeat.

Supermans

Flat on you stomach, engage your posterior chain (back, glutes, hamstrings) to raise your legs and shoulders off the ground. Keep your core and glutes engaged to avoid any low back pain.

Curtsy and squat

Start with a comfortable stance, lift one leg up and step back and across into a curtsy lunge. You should feel most of the work in the glute of the stationary leg.

Side plank lateral leg lift

Begin by laying on your side with your elbow under your shoulder. Lift your hips off the ground by pushing through your arm and feet. Engage your glutes and core to keep you body in a straight line while your torso is elevated off the ground. Once stable, raise your top leg up, keeping your toe pointing forward.

Push-ups

You can do these on the ground, from your knees, or elevated from your bed or desk chair. Be sure to keep a strong plank, core braced, while bending at the elbows to 90 degrees and the pressing back up into the starting position.

Plank reach backs

Start in a high plank position, reach your right arm back to touch your left toe then return to the starting plank position. Continue this movement alternating sides. Make sure you return to a flat plank position between every toe touch, but do not let your hips sag or low back arch.

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Small space workouts: core

As many rounds as possible in 6 minutes, 1 minute break

  • Plank kick through 20
  • Flat back bicycles 20
  • Overhead extension and toe touch 20
  • Plank shifters 20
  • V-sit taps 20
  • Iso SL straight leg hold and toe touch 10/10
  • Plank hip taps 20
  • Flat back openers 20
  • V-sit toe touch 20

v-sit toe touchPlank kick through

In a high plank position, drive your knee to the opposite elbow and rotate at your hips allowing you leg to kick through. Return leg to starting position and switch sides.

Flat back bicycles

Lay flat on your back and place your hands behind your head. Lift your shoulders off the ground and bring your knees up to 90 degrees. As you reach across your body with your right elbow bring the left knee towards your elbow and extend your right leg straight. Bring all limbs to the starting position and switch sides.

Over head extension and toe touch

Start flat on your back with your arms and legs straight up in the air. Extend your arms (with resistance or body weight) over your head, bring it back to starting position and reach your arm towards you toes in a crunch. Focus on keeping your back neutral (no movement) as you move your arms overhead.

Plank shifters

Start in an elbow plank position, shift your body forwards by pushing from your toes, then push back from your arms. Continue alternating for reps.

V-sit taps

Start sitting on the ground with a small item in front of your feet. With bent knees, lift your legs off the ground and balance on your sit bones.Β  Support yourself with your hands on the ground behind your back. Extend both legs to the right side of the object and tap the ground, tuck them back into your chest and then extend your legs to the left side of the item and again tap the ground.

Isometric SL straight leg hold and toe touch

Lay flat on your back and lift one leg straight up in the air. Raise the opposite leg off the ground into an isometric hold. Without letting the isometric hold drop, reach up towards the foot in the air by engaging your core and crunching up.

Plank hip taps

In an elbow plank position, tap your hips to the ground on either side of you. Keep your core engages throughout this movement so you don’t feel it in your low back.

Flat back openers

Lay flat on your back and pull your knees to your chest wrapping your arms around them. Slowly, and with control, extend your legs straight and reach your arms overhead, creating a straight line with your body. Tuck back into the starting position and repeat. Keep your feet and arms off the ground the entire time.

V-sit toe touch

Start sitting on the ground. With bent knees, lift your legs off the ground and balance on your sit bones. Reach for your right toe with your left hand and extend the left leg straight. Return to the starting V-sit position and switch sides.

🌟 click here for more core workouts 🌟

Get Started Today!

Exercise is so important for us! It can help to manage stress, increase energy, and improve overall health. There is a place to start for everyone. Consider doing one round of any of the small space workouts today and over time push yourself to increase the sets.

What I Love To Workout With

Like I said before, make these workouts work for you! If your only have 20 minutes, great get to work. Stuck in your small apartment or bedroom? No problem! If you want a cardio workout… they can do that. Or if you prefer a muscle burn, go for slow and controlled. These small space workouts are designed to meet you where you are.

Have fun with it! And get going today!

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