15 Simple Exercises for Small Spaces

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Keep your love seat intact and the coffee table from shattering with these 15 simple and easy workout moves you can safely do in your living room.

I get it. You are a busy parent with a full-time job. Going to the gym is no longer an option with your busy schedule. Especially when you have a child (maybe two) and a spouse waiting to spend time with you once you get home from work. Working out is the last thing on your mind, but it doesn’t have to be.


What you need is a simple workout that can be done in the comfort of your home. Limited on space? Find out how you can Create the Perfect Small Space Workout Area. No gym equipment at your disposal? No worries! I have the perfect solution.


Here is a list of workouts that can be done at home that requires very little space and can all be done using your own body. These 15 workouts are made up of strength and cardio moves that will get that heart pumping and give you a quick workout in less than 30 minutes. The plus side is that you will reach that recommended 30 minutes of daily physical activity that you need to achieve or maintain your health and fitness goals.

Planks

This is probably one of the best overall bodyweight toning exercises out there. Prop your body up on your hands and toes as though you are about to do a push-up. Hold this position for one minute while keeping your back and legs straight. You can also do another variation of this exercise called the Forearm Plank.


Sit-Ups

It may seem like a basic exercise, but it sure is effective! Make your starting goal 20 then work your way up as you become stronger. To ensure you are using proper form, you can tuck your feet under a chair or table.


Push-Ups

The pushup is a perfect exercise to build both upper-body and core strength. If you are a beginner, you may want to start with an easier variation and progress to a standard pushup or more challenging variations as you become stronger.


Crunches

This exercise is slightly different than the sit-up but allows you to isolate smaller and deeper abdominal muscles within the motion. Try to go for three sets of 20 until you are stronger to do more or add challenge.


Squats

With your back straight and feet slightly turned outwards, drop down as though you are about to take a seat in a chair. Stop when your thighs are parallel to the ground and raise back up into starting position. You can add weights to increase the difficulty of this exercise. No weights? Use a gallon of water or a heavy backpack.


Deadlifts

Now, this is a modified version of the gym classic, which can be done with something heavy but low-to-the-ground. If your have weights, that is great. If you have gallon jugs, that is fine too. Start standing with your feet shoulder-width apart, your back straight, and your knees slightly bent. While keeping your back straight, reach down and grab hold of the weighted object on the floor in front of you. Return to the upright standing position then lower back down. Repeat these motions for 20 reps.


Bavarian Squats

I know this may sound like a difficult exercise, but it is actually quite simple. This version of the regular squat is done with one leg raised on a chair or low table behind you. Try to keep your weight on your lower leg without letting your knees go past your toes.


Bicycle Twists

For this exercise, you must lie on your back with your feet in the air and your knees bent. Place your hands behind your head and begin pumping your legs as though you are riding a bicycle. Repeat the motions vigorously for one minute.


Glute Bridges

When done correctly, the glute bridge is an effective exercise that strengthens the hips and butt. Lie flat on your back with your knees bent and feet on the ground. Drive your heels into the ground as you lift your hips off the ground until your knees, hips, and shoulders form a straight line. Pause for 2-3 seconds, then slowly lower your hips back to the ground to return to starting position.


High Knees

This a cardio-intensive exercise performed at a fast pace, which engages your core, strengthens all the muscles in your legs, gets your heart rate up. Jog in place for one minute while lifting your knees as high as they can go. Try to get them to hip height and power through it. 


Jumping Jacks

Make sure you raise your hands over your head with each jump. To get your heart rate up and to keep the cardio going, try to go for at least one minute without stopping.


Lunges

The lunge is a single-leg bodyweight exercise that when done correctly can work your hips, glutes, hamstrings, quads, and core. Step forward with one leg, and lower your body straight down until both knees are bent at a 90-degree angle. Don’t let your knee go past your ankle. Return to starting position and do two sets of ten on each side.


Squat Jumps

Start with your knees bent as though you were about to do a squat, and tuck your arms like a downhill skier. Spring off the floor and straighten your legs in the air before landing in the squat position again. Aim for two sets of 10.


Tricep Dips

This exercise requires core strength, grip, and arm muscles to complete the motion. There are multiple variations of this exercise ranging from easy to difficult. Begin in a seated position with your arms behind you with elbows pointing back, palms flat of the floor but aligned with shoulders, and feet firmly on the ground. Straighten your arms leaving a little bend in your elbows to keep tension off your elbow joints, then slowly bend your elbows to lower your body toward the ground. 


Calf Raises 

Facing a wall with your palms against it for balance and support, rise up onto your toes and back down. Repeat this motion for 20 reps.


The Take-Away

The exercise listed hear can also be adjusted to either increase or decrease challenge based on your personal fitness level. If you are interested in knowing exactly how to perform some of these exercises, read 8 Calisthenic Exercise and How To Do Them.


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