Small Space Home Workout - No Equipment Required – Boudavida
Small Space Home Workout - No Equipment Required

Small Space Home Workout - No Equipment Required

Squashed up in a small space but want to work out at home? Maintaining your fitness is trickier when you have minimal room. It can even be frustrating to hear fitness bloggers and Instagram gurus preach the importance of exercise from large living rooms and gardens if you are living in a studio apartment or a shared house.

Of course, you could try to work out in the park, but the changeable British weather may have other ideas! Plus for those self-isolating, it's a risk that can't be taken.

Intense home workouts with complex circuits are great, but not if you have nowhere to do them, so here we've pulled together eight bodyweight exercises perfect for a small space. It's time to work out at home with no equipment required.

Exercise 1: The Plank

When in doubt - plank it out.

Perfect For: Tummy-Toning / Whole Body Strengthening

This super-simple exercise is perfect for working out at home with no equipment needed. The plank is a popular core exercise as it strengthens your transversus abdominis, pelvic floor and diaphragm, all whilst promoting good posture and a sturdy spine.

Although many find the plank boring, it's the perfect exercise for small spaces and requires no props.

There are so many variations of the plank to experiment with. Check out some different versions and how to get the perfect form here.

Some useful tips:

  • Increase your time spent in plank gradually. Begin with a 5 or 10-second plank. Increase by 5 seconds each workout to build up strength.
  • Sing a song in your head (or out loud if you like). See how long you can get through your favourite song while you plank!

Exercise 2: Mountain Climbers

A total body workout.

Perfect For: Whole Body

Mountain climbers are a compound exercise that starts from a plank position. Requiring little space, mountain climbers are a great way to combine strength and cardio from the comfort of home.

Include mountain climbers in your home workouts to increase your heart rate and work your triceps, abs, back, hamstrings, quads and glutes!

How do I do them?

  1. Start in a plank position.
  2. Keep your tailbone tucked under.
  3. Make sure hands are underneath your shoulders.
  4. Push off the floor, bringing one knee towards your chest and back again.
  5. Alternate at speed.

Need a visual? Watch a tutorial for how to do them here.

Exercise 3: Air Squats

The classic squat.

Perfect For: Legs and Bum

Air squats or bodyweight squats work your glutes and thighs. They use no equipment and are an easy way to begin any home workout session.

How do I do them?

  1. Stand up straight with your feet shoulder-width apart.
  2. Bend your knees, lowering your hips towards the floor.
  3. Keep you back straight and heels on the floor.
  4. Stand up straight engaging your glutes as you rise.

During a squat, you should:

  • Keep your head and chest lifted.
  • Keep your back and shoulders straight.
  • Not let your knees go past your toes.

For the perfect squat form, follow this tutorial.

Too easy? Try a squat jump. At the top of your squat movement, jump up, extending your legs and land softly back in the squat position. Feel the burn! It will be worth it.

Exercise 4: Alternating Lunges

Work out the lower body.

Perfect For: Legs and Bum

Alternating lunges are the perfect lower body strengthening and fat-burning exercise that you can include to your home workout with no equipment needed.

Lunges activate all your leg muscles, and you'll feel the burn after just a few reps!

How do I do them?

  1. Stand with a straight back and feet hip-distance apart.
  2. Take a large step forward and lower your hips towards the floor into a lunge.
  3. Stop when both knees are bent at a 90-degree angle.
  4. Push off your front leg and return to standing.
  5. Repeat on the other leg.

Need a little more info? Watch a tutorial here.

If you want to make this exercise harder, try alternating jumping lunges - a killer leg home workout.

Exercise 5: Tricep dips

Strengthen shoulders and arms.

Perfect For: The Arms

This exercise improves arm and shoulder strength. If you have access to a chair or sofa, they are great tools to aid this exercise. If not, you can do them from the floor. The dip movement can be made easier or harder by bending or extending your legs.

How do I do it?

  1. Sit on the edge of a chair and grip the sides.
  2. Keep your shoulders back and spine straight.
  3. Extend your legs (harder) or place them down with your at a 90-degree angle, feet hip-width apart (easier).
  4. Lift your body off and just in front of the chair, using your arms to keep you in position.
  5. Lower your body to the ground until your elbows are at 90 degrees.
  6. Gently push yourself back up to the start position (off the chair) and repeat.

For an excellent tricep dip tutorial, watch this video.

Exercise 6: Walkouts with Shoulder Taps

Tummy-toning and core-strengthening.

Perfect for: Tummy, Shoulders and Arms.

A plank walkout with an added shoulder tap. Brutal but effective! A trickier home workout exercise that really tests your strength. This exercise is a great way to engage the core, with an added arm and shoulder workout.

How do I do them?

  1. Begin standing with your legs shoulder-width apart.
  2. Place your hands on the ground in front of your toes.
  3. Walk your hands forward.
  4. Your body naturally lowers into a straight plank position.
  5. One at a time, tap each arm on the opposite shoulder.
  6. Walk your hands back to your toes and bring your body up to standing.
  7. Repeat!

For a simpler version, skip the shoulder tap. Check out this tutorial to ensure proper form.

Exercise 7: Push-Ups

The most popular bodyweight exercise.

Perfect For: Shoulders, Arms and Core.

Whether working from your knees or with extended legs, the push up is great for building upper body strength.

How do I do them?

Push-ups are simple and perfect for a home workout in a small space, but they require good technique to get the most out of them. To ensure you're doing them right, we recommend watching a tutorial like this one to check your stance and movement.

For an easier alternative, try push-ups from a standing position with your hands on the back of a sofa.

Exercise 8: Crunches

Crunches are a classic core exercise.

Perfect For: The Tummy

They're great during a core workout as they isolate the abs, working purely on your stomach. Crunches are easy to do and are great for everyone from beginners to experienced.

How do I do them?

  1. Lie on your back and bend your knees.
  2. Place your feet flat on the floor, hip-width apart.
  3. Place your hand behind your head (or across your chest).
  4. Exhale are you lift your body toward your knees.
  5. Inhale as you release back toward the ground.
  6. Keep your head and neck relaxed at all times.

Need more info? Check out this tutorial.

Workout At Home No Exercise Required - Full Circuit

Now that you have eight bodyweight exercises to incorporate into your home workout, you can build these into a full-body routine that can be done in any small space.

Try combining all of the exercises in the following circuit with the recommended repetitions to get the blood pumping:

Warm-Up (x3)

  1. Star jumps (30)
  2. High Knees (30)

Lower Body (x3)

  1. Alternating Lunges (20)
  2. Air Squats / Jumping Squats (15)

Upper Body (x3)

  1. Tricep Dips (15)
  2. Push-Ups (10)

Whole Body (x3)

  1. Walk Out with Shoulder Taps (10)
  2. Mountain Climbers (30)

Ab Finisher (x3)

  1. Crunches (20)
  2. Plank (45 - 60 seconds)

Activewear for Home Workouts

Finally, make sure you've dressed the part in sweat-wicking activewear that will keep you feeling your best. Discover workout vests and performance leggings designed to keep you cool. For the perfect outfit, we love the combination of our Dynamo Vest and Motion Leggings.