This workout is perfect for students living in a dorm room, those in small apartment space, or anyone looking to fit in a workout at home on a lunch or nap break (<- for you, mommas)!
One thing I knew when we decided to move back into apartment living is that I needed to be conscious of how much noise I make when completing workouts at home. Even though I am used to being able to jump, burpee, and drop weights as I please, I realize that my neighbors (especially downstairs) won’t necessarily appreciate my workout efforts on a consistent basis.
I don’t always work out at home, but there are days where it is much more convenient to be done with my workout in thirty minutes without having to travel back and forth to the gym.
I put the following circuit together yesterday with a small space apartment in mind, and it took me less than thirty minutes to get through three sets.
Complete the list of exercises continuously as a circuit, repeat two times (for a total of three rounds), and rest as needed. As always, please listen to your body and modify to fit your fitness level and needs.
Take a look at the form cues I have included below. Happy Sweating!
• sprinter sit-ups
Start lying on your back with your legs straight and arms at your sides. Sit up in a quick movement, simultaneously bringing your left knee to your chest and right arm forward (like a running stance). Extend the left leg and right arm back to the starting position, then sit up again (in the same explosive movement) but bringing the right knee into the chest and left arm forward this time.
Repeat, alternating arms and legs for 12 reps per leg.
• side plank holds
Start by lying on your side and stack your feet on top of each other. Position your elbow directly under your shoulder. Lift your hips and torso off of the ground while keeping the abs and glutes contracted. Place your hand on your hip.
Hold the elbow plank for thirty seconds, rest, then complete on the other side. You can modify this exercise by bending the bottom knee or intensify it by lifting your top leg (pictured on bottom).
• good mornings
Start by standing with your feet hip-width apart and your hands behind your head with your elbows wide. Keep your abs tight and back neutral while pressing your butt backward, keeping a slight bend to your knees. Hinge at the hips until your back is close to parallel to the floor.
Return to your standing position while squeezing your glutes. This is one rep.
• sumo squats
Stand with your legs wider than a normal squat with your toes turned out. Place your hands behind your head or in a fist like position in front of your chest. Push your hips back while lowering your body until your thighs are almost parallel to the floor.
Bracing your core, push back up to a standing position. This is one rep.
Get on the floor and position your hands slightly wider than your shoulders. Raise up on your toes, or modify by dropping your knees. Keep your body in a straight line from your head to toe without dropping your middle or arching your back. Before you begin the push-up, contract your abs and keep your core tight. Think of pulling your belly button towards your spine, then lower and lift.
Get off of your knees and straighten your legs for more of a challenge!
• triceps dips
Start with your hands directly under your shoulders, feet hip width apart, knees bent, ankles under your knees, and shoulders back. Don’t let your shoulders slouch, and keep your chest lifted throughout the entire exercise. Tighten your core and focus on moving your arms, not your hips.
Slowly bend your elbows and lower your body until it’s a couple of inches off the floor. Once your reach the bottom of the movement, push yourself back up using your arms only. Be careful not to swing your hips up and down! Remember, this is an upper body exercise that targets the back of the arms.
• flutter kicks
Start lying face down with your arms extended forward, palms facing down, legs straight back. Raise your arms and legs off of the floor (just a couple of inches), then lift your left arm and right leg about six inches.
Keeping your head and chest lifted, switch arms and legs, lifting your right arm and left leg. Switch back and forth continuously for thirty seconds. Remember to breathe throughout the exercise!
• Bulgarian split squats
In this case, “Bulgarian” is just a fancy word for lifted. Use a sofa, step, chair, or anything to rest your back foot on off of the floor. Get into a reverse lunge position and raise your back foot on the surface of your step. Perform twelve controlled split squats, then switch legs.
Make sure your front knee doesn’t go past your toe, keep the weight in the back of your heels, and keep your body upright.
I hope you like this circuit as much as I do!
You also might like:
• 15 Min. Tabata Workout (quick and sweaty sets of cardio and strength exercises)
• 15 Min. Legs & Abs Workout (also includes bouts of cardio!)
• 30 Min. (Total Body) At-Home HIIT Workout
• At-Home Bodyweight Burner Workout (continuous circuit of exercises – 1 minute each)
• Booty Burner Circuit Workout (squats, kicks, lifts, and bridges to burn your booty!)
Questions of the Day
• When is your favorite time to work out?
• What is one thing that you are looking forward to today?
Disclaimer: Although I am a certified personal trainer, I am not necessarily your personal trainer. The workouts I post are what work best for me, and might not be the right type of exercises for you. I always recommend consulting a doctor or health professional before making changes to your diet and/or fitness routine. <3
Susie @ Suzlyfe
Love this! I bet my neighbor would have wished I had done this rather than jump rope like I did in college lol
Susie @ Suzlyfe recently posted…I Need a Marathon of Life Training Plan
Whoops … I’m sure my neighbors aren’t thrilled that I am learning several dances right now … the least I can do is tone it down with the workout noise level 😉
Lauren @ The Bikini Experiment
This is a perfect workout and great for a dorm, apartment or hotel on a business trip. Thank you for posting.
Lauren @ The Bikini Experiment recently posted…6 Awesome Ways to Use a Mini Band
Yes! If I can do it in a tiny living room, hotel rooms should be a breeze!
Alyssa @ renaissancerunnergirl
Awesome for my own little NYC apartment! Kind of glad you’re in a smaller space if it means more of these to try 🙂
I have a feeling this won’t be the last of them … thanks Alyssa!
Emily @ Always Emily H.
Lately I have been loving lunchtime workouts!
Today I am looking forward to drinks with co-workers after work 🙂
That’s definitely something to look forward to. Enjoy!
Nicole @ Blunders and Absurdities Blog
Thanks for sharing; this will definitely be useful to me! I live on the top floor of my apartment building and like to work out relatively late in the evening, so I try not to jump around tooo much… 🙂
Nicole @ Blunders and Absurdities Blog recently posted…Weekend Recap (Target Mishap + Florida Trip)
I hope you like it! Thanks for reading 🙂
Patricia @ Sweet and Strong
I haven’t lived in an apartment in years, but when I did I was always conscious not to complete too many jumping exercises. A lot of people use this as an excuse as to why they can’t workout at home. Love that this workout makes it possibly!
Patricia @ Sweet and Strong recently posted…Total Body Cardio and Strength Workout
Where there is a will, there is a way! 😉
Amazing post Heather, all the workouts you have mentioned here require no space at all. All it requires is the zeal to go to that extra mile to stay fit. I do all the workouts mentioned here, but side plank holds and triceps dips are my favorite. One who is dedicated enough can do these workouts repetitively within the comfort of their cozy place.
Susan Firkins recently posted…5 Reasons why you should live at Falconcrest Village in Calgary
Sometimes it’s the simple things that make a home gym truly great (lightweight equipment, a solid diet plan, and most importantly, your own determination to get into shape). If you are serious about building an amazing home gym, head over to http://www.apartmentworkouts.com to read no-nonsense reviews of the highest-rated exercise equipment, all of which will fit perfectly into any Small Space! Cheers.