Do you feel like you need to sign up for expensive gym membership when you are living in a big city in order to get the proper workout? Unless you are wealthy and can afford a big house, you are properly like most of us, living in a median home around 450-600 sf and sharing with couple roommates. If you live in a small apartment, you might feel that getting a good workout is nearly impossible. So how working out in a small apartment possible?
There are so many restrictions and limitation when you are living in a small space. The most obvious are limited space, noise concerns, and lack of equipment you are able to have. All these factors probably will have you lean to pay for gym membership or sign up for workout classes. All these are great; which enable you to be more socialize at a gym and feel more encouraging by the instructor when you are in workout classes. However, these are not only the solutions if you want to have a good workout.
Signing up for gym membership and workout classes in a big city can have a heavy price tag. You may not have the budget to do. Well, don’t let that stop you, there are plenty of creative ways to work around these obstacles and you still can have a solid workout in the convenience of your small home.
This blog post is to provide you with some creative ways to work around the limited space you have. We’ll go over 10 tips and strategies to help you stay active and healthy, no matter how small your living space might be. So let’s get started.
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1. Maximize Vertical Space
When space is limited, it’s time to think vertically! You have to be creative when you are living in a small apartment. One best strategies is using the walls, doors, and even the ceiling. You can also consider to invest in a resistance bands with door attachments, a compact pull-up bar, or even a set of wall hooks for hanging equipment.
Exercises like wall sits, planks with your fee elevated on a chair, or resistance band pull-apart are all good exercise utilizing vertical space. The key is to get creative. There are many home workout equipment you can use in a small small and still can give you a nice workout.
2. Use Bodyweight Exercises
You can always use your own bodyweight as exercise. There are no rules saying you always need workout gear for a good workout. Your bodyweight is the best weight you can use when it comes to limited space. You technically don’t need any equipment, and you don’t need much room to perform them. Squats, lunges, push-ups, and planks are some of the most effective full-body exercises, and they can be done in a small corner of your apartment. If you have hard floors like concrete, tiles, or wood floors, you may want to get a yoga mat to do your workout on so it’s easier on your body, hands, and feet.
The beauty of bodyweight exercises is that they can be adapted to any fitness level, and you can easily create circuits that target different muscle groups without needing much space.
3. Invest in Compact Equipment
A lot of times you can look into getting some compact equipment that are designed specifically for small spaces for your workout. There are plenty of compact fitness tools designed specifically for small spaces. A set of resistance bands, a jump rope, or a foldable yoga mat can easily be stored in a drawer or under your bed. Adjustable dumbbells are another great option, allowing you to increase or decrease weight without having multiple pairs of weights lying around.
Consider other compact gear like sliders, which can be used for core exercises on any flat surface, or a kettlebell, which can be used for both strength and cardio workouts. These small items are easy to store and can provide a wide range of workout options.
4. Incorporate High-Intensity Interval Training (HIIT)
HIIT workouts are perfect for small spaces because they’re short, effective, and don’t require much equipment or room. A typical HIIT session involves bursts of intense exercise followed by short periods of rest. You can perform moves like jump squats, mountain climbers, burpees, and high knees in a small area, making it ideal for apartment workouts.
Since HIIT workouts are fast-paced and only require your body, they’re a great option when you want to squeeze in a quick yet effective workout. The best part? You can finish a full-body workout in 20 to 30 minutes without needing more than a few feet of space.
5. Use Furniture as Equipment
Your apartment furniture can double as workout equipment if you get a little creative. Chairs, couches, and even your coffee table can be used to perform various exercises. For example, you can use a sturdy chair for tricep dips, incline push-ups, or step-ups. Your couch can serve as a base for Bulgarian split squats or leg lifts, and a low coffee table can help with planks or elevated lunges.
When using furniture as workout props, always make sure the piece is stable and can support your body weight to avoid any accidents. Not only does this save space, but it also eliminates the need for bulky equipment.
6. Noise Control and Low-Impact Exercises
When you live in an apartment or a condo, the common concern is noise. Especially when you have neighbors living below you. High-impact exercises like jumping jacks or burpees can be noisy and may disturb others. If you live in a scenerio that you have neighbors below you, you may want to consider low-impact exercises when you are working out at home. The low-impact exercises will still elevate your heart rate and not making tons of noise that may annoy your neighbor.
There are plenty of low impact exercises you can consider. Exercises like slow mountain climbers, squats, walking lunges, and high knees without the bounce are excellent alternatives to high-impact moves. Additionally, you can use a thick mat to absorb sound and protect your floor from the impact of any exercises that require more movement.
7. Create a Positive Designated Workout Space
Create a motivated workout environment is important to enhance your fitness journey at home. It help mentally to separate your fitness time from the rest of your day. To do this effectively, it is essential to begin by decluttering the space where you plant to exercise. A tidy area promotes focus and reduces distractions, making it easier to commit to your fitness routine. Consider dedicating a specific corner of your apartment for workouts, ensuring it is free from unnecessary items. Organizing your equipment in a way that is both aesthetically pleasing and functional further creates a sense of order, encouraging regular use of the space.
Incorporating motivational decor is another effective strategy to foster a positive atmosphere. Hanging inspirational quotes or images that resonate with your fitness goals can serve as daily reminders to stay dedicated. Mirrors can also be an excellent addition; they not only make the area feel larger but also allow you to monitor your form during exercises, promoting a more effective workout experience.
Lighting plays a crucial role in your workout area. Natural light can uplift your mood, so if possible, choose a location in your house that have some sunlight during the day. Alternatively, using adjustable lamps or smart lighting options can help create a warm atmosphere, particularly if you enjoy evening workouts.
If you don’t have enough space to designate an area for workout only, you don’t need to have a permanent space. You can designate a specific corner or section of your living room for workout. Keep your equipment, mat, and water bottle in this spot, and make it part of your routine to set it up whenever it’s time to exercise.
Having a specific workout area, even if it’s temporary, can help you stay motivated and reduce distractions. It also prevents you from feeling like your workout is encroaching on your personal or relaxation space.
8. Plan Your Workouts Ahead
In small spaces, efficiency is key. Planning your workout ahead of time can save you from feeling scattered or wasting time figuring out what to do next. Map out a workout that fits your space constraints and ensures you have a smooth flow from one exercise to the next.
For example, you might plan a bodyweight circuit that transitions easily from standing moves (like squats) to floor exercises (like planks), ensuring that you’re not jumping back and forth or rearranging furniture mid-workout. By planning ahead, you’ll stay focused and make the most of your workout time.
9. Take Advantage of Online Workouts
The internet is filled with free and paid resources for working out at home, many of which are designed for small spaces. You can find everything from yoga to strength training, dance cardio, and Pilates. Some apps and YouTube channels even offer workouts specifically for small spaces or apartment dwellers, eliminating the need to modify exercises on your own.
Whether it’s a 10-minute core routine or a full 45-minute strength workout, you can find something that fits your goals, schedule, and available space. Plus, online workouts can help keep you motivated and provide structure if you’re unsure where to start.
10. Prioritize Consistency Over Perfection
It’s easy to get discouraged if your workout isn’t perfect due to space constraints, but remember: consistency matters more than having the ideal setup. Whether you can only manage a quick 15-minute workout or have to modify exercises to fit your apartment, the important thing is that you’re staying active.
Even short, consistent workouts will add up over time and help you maintain your fitness. So, don’t stress about not having a large space or the best equipment. Focus on doing what you can, with what you have, and staying consistent with your routine.
Living in a small apartment doesn’t mean you have to sacrifice your fitness goals or need to spend extra money to go to a gym or workout classes. You can always consider to use these 10 tips and strategies to workout in your small home. Whether it’s bodyweight exercises, compact equipment, or creative use of your furniture, there’s always a way to make fitness a part of your routine in your small apartments! Hopefully this tips and strategies will help you think of workout ideas at the convenience of your own apartment.
