If you want to exercise at home but you don’t have much room or equipment, you might feel like it’s impossible to get a thorough workout.
However, as long as you have enough space to get in a push-up position, you have everything you need!
Besides push-ups, there are many other exercises that you can do with limited space and no equipment. Jumping jacks, squats, lunges and planks are a few basics that come to mind.
Fitness on the Road
When you travel, maintaining your fitness routine can get bumped down your list of priorities. If the hotel you’re staying at doesn’t have the best fitness facilities, it gets even easier to rationalize skipping a few workouts.
Here are 3 sample routines for various fitness levels that you can do at home or on the road with limited time and space using only the bodyweight exercises listed above (and a few variations):
The Routines
Beginner:
Jumping jacks – 20
Squats – 10
Push-ups – 10 or to failure
Stationary lunges – 10 each leg
Front plank – hold for 30 seconds
Side plank – hold for 10 seconds each side
Intermediate:
Jumping jacks – 50
Jump squats – 10
Plyo Push-ups – 10 or to failure
Stationary lunges – 20 each leg
Plank – hold for 60 seconds
Side Plank – hold for 30 seconds each side
Handstand w/ legs against wall – hold for 30 seconds
Advanced:
Jumping jacks – 100
Pistol squats – 10 each leg or to failure
One arm push-ups – 10 each arm or to failure
Jumping lunges – 10 each side
Handstand – hold for 60 seconds
Plank with one leg – hold for 60 seconds each leg
Side plank with one leg – hold for 20 seconds each side
Whichever level you do, try to get through the entire circuit with as few breaks as possible. When you finish the circuit you may rest up to two minutes, then repeat. See how many times you can get through the routine in 30 minutes.
Watch the video below for demonstrations and more:
httpv://www.youtube.com/watch?v=Vg2f9pieTVI
Related links:
Failure training
Lunges
Pistol Squats