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This Small-Space Workout Is Perfect for When You're Too Cramped to Do Anything Else

There are "small space" workouts—and then there are so-small-you-barely-have-room-to-exist space workouts. This set of exercises from trainer and fitfluencer Katie Austin definitely falls into the latter: If you can reach your arms out to the sides without touching anything, you're good to go. Whether you're staying in a tiny hotel room, living in a studio apartment, sharing a dorm room, or trying to navigate a packed gym (ugh), you can use this routine to fit in some cardio without crashing into anything or anyone. (This no-equipment, 30-minute workout is also a good fit for small spaces.)

Just because you're not covering any ground doesn't mean it's not a challenge. It's a total-body HIIT workout using bodyweight moves that still allow for a full range of motion. Okay, enough buildup! Time to test just how sweaty you can get without leaving one spot. (Related: The No-Jumping, Apartment-Friendly HIIT Workout That Won't Piss Off Your Neighbors or Your Knees)

How it works: Do each exercise for 40 seconds, resting for 20 seconds in between each move. Repeat for a total of 3 rounds.
You will need: No equipment

Squat with Crunch Twist

A. Stand with feet hip-width apart, hands behind head with elbows pointing out.
B. Lower into a squat, pausing when thighs are parallel to the floor. Press into mid-foot to stand. 
C. Engage core to drive the right knee to chest while twisting torso to bring left elbow to right knee.
D. Lower right foot to the floor and square chest forward to return to starting position. 
E. Repeat, squatting then performing the crunch with the right elbow and left knee.

Continue alternating for 40 seconds; rest for 20 seconds.

Downward Dog Toe Touch

A. Start in a high plank position with shoulders stacked over wrists.
B. Lift hips up and back to form an upside-down "V" shape while reaching right arm back to tap left ankle.
C. Shift hips forward and place right palm back on the floor to return to high plank.
D. Repeat, this time tapping right ankle with left hand.

Continue alternating for 40 seconds; rest for 20 seconds.

Reverse Lunge with Butt Lift

A. Start in a lunge position with the right leg forward and both knees bent at 90-degree angles, hands clasped in front of chest.
B. Push off the left foot to balance on the right leg, and squeeze glutes to lift the left leg up to hip height while swinging arms backward.
C. Lower left leg to resume a lunge position and return to starting position.

Perform move for 40 seconds, then rest for 20 seconds. Switch sides and repeat.

Commando Plank

A. Start in a high plank position.
B. Lower onto the right forearm, then left forearm to come into a low plank.
C. Press into the right palm to straighten the right arm, then press into the left palm to straighten both arms and return to starting position.
D.  Repeat, alternating which arm leads.

Perform move for 40 seconds, then rest for 20 seconds.

Alternating Lunge with Twist

A. Stand with feet together and arms by sides.
B. Step forward with the right foot, lowering into a lunge so both knees form 90-degree angles, and reach arms forward, palms clasped together.
C. At the bottom of the lunge, twist torso to point arms toward the right, keeping core engaged and hips square.
D. Rotate torso to face forward, then press off the right foot to step right foot back next to left and return to starting position. Repeat on the opposite side.

Continue alternating for 40 seconds, then rest for 20 seconds.

Curtsy Lunge to Side Crunch

A. Stand with feet together, hands behind head with elbows pointing out.
B. Step the right foot back and to the left to lower into a curtsy lunge. 
B. Press into the left foot to stand and balance on the left leg. Immediately engage core, bending at the waist slightly to drive the right knee up to tap right elbow. 
C. Immediately step back into a curtsy lunge with the right foot to begin the next rep.

Perform move for 40 seconds, then rest for 20 seconds. Switch sides and repeat.

Curtsy Leg Lift

A. Assume a tabletop position on all fours with shoulders over wrists. Keeping hips square, extend the right leg straight back at hip height to start.
B. Softly bending the right leg, lower the right knee to cross over the left. 
C. Squeeze glutes to lift and extend right leg to return to starting position.

Perform move for 40 seconds, then rest for 20 seconds. Switch sides and repeat.

 

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