How to exercise in a small space
By Contributor on Jul 24, 2017
You can no longer use space as an excuse to miss your weekly workouts. You can always make room for fitness, even if you have a small condo or house. If you focus on intensity, invest in the right equipment, and get resourceful with your use of space, you’ll be working out in your new home in no time. Here’s what you need to know to make the most of a small space for your next sweat session.
Invest in space-saving equipment
When you think of gym equipment, treadmills and ellipticals likely come to mind and your first thought is—I just don’t have the space (or budget!) for those items. Luckily, there are dozens of products available that are fun, effective and small. Here are a few to consider buying:
- Resistance bands
- Exercise ball
- Dumbbells
- TRX straps
- BOSU ball
These range in cost from $10 to well over $100, so combine budget and space to find the best options for your home.
Transform a corner
If you have a corner, even in a room that’s already in use, you have enough space for a workout. Start by adding an organizational rack or storage space where you can keep your workout items and equipment. Get some creative ideas from Brit + Co’s awesome list of home-gym space hacks.
If you don’t like having any workout equipment visible, use a stylish standing room divider to add a new décor element while keeping your workout space out of sight. Wayfair has a lot of modern room dividers that work well with any room style and come in a variety of sizes.
Focus on intensity, not space
Ultimately, a great workout isn’t determined by the amount of space you have. Simple exercises, performed at a high intensity are effective at burning fat, boosting strength and endurance, and reaching your fitness goals.
HIIT (high intensity interval training), for example, can be done with no equipment and in a small room. The goal is to keep your heart rate up for the duration of a short 30- to 45-minute workout by using a time-based format for rest and work. Here’s a sample HIIT workout:
Jump squats: 30 seconds
Rest: 20 seconds
Pushups: 30 seconds
Rest: 20 seconds
Bicycle crunches: 30 seconds
Rest: 20 seconds
High knees: 30 seconds
Rest: 20 seconds
Burpees: 30 seconds
Rest: 20 seconds
Repeat 3-5 times
Whether you’re doing a HIIT workout or not, make sure you wear a fitness tracker as well. This is a great way to ensure you’re intensity stays high from start to finish thanks to the device’s heart rate monitor. If you don’t already have one, you won’t have to break the bank to outfit yourself. A 2016 pricing survey found that wearables are available for as low as $45 and even the most basic fitness wearables allow you to track heart rate.
Use this equation to find your Max Heart Rate: 220 – your age. Your target heart rate is 60% to 70% of that for fat burning. This number may not be perfectly accurate, but it’s a great estimate. If you can stay in that range, you know you’re getting the most out of your workout.
Use these ideas to find room for your next workout or to hide the equipment you don’t have storage space for. And remember—the environment doesn’t matter as much as the intensity. If you work hard and keep your heart rate up, you’ll always get a great workout.
Jessica Thiefels has been writing for more than ten years and is currently a full-time blogger. She is also an ACE Certified Personal Trainer, NASM Certified Fitness Nutrition specialist, and the owner of Honest Body Fitness. Follow her on Twitter, Facebook and Instagram for health articles, new workouts and more.
