Budget-Friendly Advice for Getting Fit at Home and in Small Spaces, Do’s, Don’ts, Tips and Tricks

The gym is not the only place you can workout. Yes, I understand that it is appealing because it is convenient and can provide a structured environment that may have more space, equipment and coaching than home. But it may not always be readily available. Till then, what are you going to do? Wait? No. 

You can achieve a lot with limited space. All you need is a little creativity. Given the times, outside of the gym, especially in light of the pandemic, your home is a feasible option that a lot of people tend to rule out for several reasons: space, equipment, workout smells and/or distractions.  

This post outlines some ideas you can adopt to get in an effective workout in a small space.

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Time and finances have always been cited as obstacles to workout. And now, with the global pandemic (COVID-19), working out outdoors is now an added challenge. 

A lot of people tend to rule out working out at their homes. It’s actually possible, with just over 7-feet of floor space (basically your height), a wall and a towel.  Listen, if Elisha Nochomovitz can run 26.2 miles, twice, on a 23-foot balcony, then you can get in a sweat anywhere. Yes, check it out; he did it!

TRICK #1

Compound exercises are the best for maximizing gains in small spaces.

TRICK #2

Yoga hits the trifecta, strength, flexibility and endurance.

Spacing

Okay, so let’s address the spacing issues first.

The trick is to find space that you can at least plank in. To help, here are 10 body-length exercises that can be done in small spaces.

1. Planks

Target Areas (Muscle Groups Coloured Above)

PRIMARY

SECONDARY

Back and Abdominals

Arms, Chest, Legs

2. Burpees

Target Areas (Muscle Groups Coloured Above)

PRIMARY

SECONDARY

Total Body

3.Push-ups

Target Areas (Muscle Groups Coloured Above)

PRIMARY

SECONDARY

Chest and Arms

Abdominals

4. Bicycle Crunches

Target Areas (Muscle Groups Coloured Above)

PRIMARY

SECONDARY

Abdominals

Legs

5. Mountain Climbers

Target Areas (Muscle Groups Coloured Above)

PRIMARY

SECONDARY

Abdominals

Arms and Legs

6. Squats

Target Areas (Muscle Groups Coloured Above)

PRIMARY

SECONDARY

Legs and Glutes

Abdominals

7. Lunges

Target Areas (Muscle Groups Coloured Above)

PRIMARY

SECONDARY

Legs and Glutes

Abdominals and Calves

8. Glute Bridges

Target Areas (Muscle Groups Coloured Above)

PRIMARY

SECONDARY

Glutes

Legs and Abdominals

9. Calf Raises

Target Areas (Muscle Groups Coloured Above)

PRIMARY

SECONDARY

Calves

10. Bird Dogs

Target Areas (Muscle Groups Coloured Above)

PRIMARY

SECONDARY

Back, Glutes, Legs

Abdominals

Extra-Space

And if you have enough room to make a cross on the ground, standing up and a complete circle, try out these additional exercises. (P.S. These will definitely give you a good sweat).

1. High Knees
2. Jumping Jacks
3. Bodyweight Deadlift
4. Side Shuffles
5. Front Shuffles
6. X Jump
7. March with Hands (Alternating Hands)
8. Front Kicks
9. Side Kicks
10. Punches

Modified versions of all these exercises can be done to accommodate all fitness levels. This is not at all an exhausted list, feel free to explore and add (or subtract) from the list. Do what works best for you.

Form

This is important. If you are alone, at home or otherwise un-supervised, try as much as possible to…

DO #1

Ensure that the exercises are done correctly.

A mirror is your friend. Why do you think there are so many in the gym? Nope, it is not for flexing your muscles or selfies. Use mirrors to assess your form. Instructional videos are also beneficial. 

And, if it’s a struggle to maintain the desired repetitions (reps) or sets, with the proper form, modify the move or do lower reps. Sometimes your body is not ready for the move, you’ll get there. In the meantime, the goal is to get healthy the right way.

Home Equipment

Besides relying on your bodyweight, adding resistance can also be achieved with every-day readily available home items. Here are some suggestions

DIY weights:

Water bottles (for example, 5L Blue Waters bottle is approximately 12lbs and a 1.5L Blue Waters water container is approximately 2 lbs), a bookbag with books or even laundry detergent containers. Get a scale and weigh some items home to boost your strength training.

DIY resistance bands:

Towels or clothes.

DIY sliders:

Towels or socks.

DIY plyometric box:

Chair, Couch or Stairs.

DIY workout bar:

Broomstick, mop stick, branch or logs.

Timer:

Watch, Clock or an App.

Other items that can work include, rope, tires and steady furniture. The latter should be handled with care, please. 

Odours and Cleanliness

You need a drop cloth for your sweat. Whether it’s an exercise mat or merely a towel. If it’s indoors, you don’t want a smell to develop. Get something to protect the surfaces around you.

Homemade or store-bought cleaners can also be used to keep your workout area clean. This is especially useful if it is an area in your home that is used for multiple purposes other than working out.

Distractions

This is a tricky area. Because a lot of these distractions may be associated with responsibilities at home, my suggestion is to assess your available time and try to make something work, even if it is just 10 minutes. And when possible, gradually increase the time or frequency.  

For instances where children are involved, these little distractions (kids) can be a great addition to your workouts. Whether it be as added resistance, personal cheerleader or workout partner, include them, have fun!

Other distractions that are more voluntary, like Netflix or chatting on social media, consider reducing time spent of those areas and dedicate time for your body.

Caution

1. Proper ventilation is recommended. 
2. All weighted items should be carefully selected.
3. And, beginners, I strongly advise that your workout sessions do not surpass an hour. 

Takeaways

If all of this can be achieved in a small space, imagine what can be done outdoors. That’s a conversation for another day.

DO,  ensure that you are executing your workouts with proper form

DON’T underestimate the space you have at your disposal

TIP, you can make DIY workout equipment with everyday home items

TRICK, compound exercises are the best for maximizing gains in small spaces

Can anyone relate to this?

What exercises work best for you?

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