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Workout In Small Spaces

March 30, 2020
Workout In Small Spaces

Accessing a gym or gym equipment isn't always an option, but it’s important to get in some daily exercise to help you stay healthy and energised.

We’ve put together some quick workouts you can do to stay fit and healthy. Best of all, you don't need a lot of space or gym equipment. You can perform these exercises at your own pace and in the comfort of your own home.


If you need an extra challenge but don’t have weights at home, use what you have lying around! Things like heavy books, canned fruit and juice bottles add a little extra weight.



1. Body Squats

Squatting is the perfect exercise to help build and tone muscle. To perform this exercise, stand with your legs shoulder-width apart, bend your knees while lowering yourself. Tilt your bottom backwards as if you are sitting on a chair while keeping your back neutral at all times. You can stretch out your arms in front of you to help maintain your balance.

2. Push-ups

Push-ups are fantastic for your chest and triceps and help to keep your arms strong and trim.

Start by lying face down on the floor with your palms at shoulder level and your fingers pointing forward. Make sure you keep your back straight at all times. Push yourself up until your body weight rests only on your palms and toes. Lower yourself and repeat.

If performing push-ups on your toes is too difficult, an alternative way to do them is on your knees. This helps reduce the lifting load by about 50 per cent.

3. Standing Overhead Press

The standing overhead press not only gives you strong arms, it also helps strengthen your leg, abdominal and back muscles which work to stabilise the weight as you press.

Using light dumbbells, press the weight from your front shoulders upwards until your elbows are locked then slowly bring the dumbbells back down to your shoulders.

You must not lift your feet and your knees must remain locked through the whole movement. Start light, focus on your technique and add weight progressively. Beginners should start with two kilo (2kg) weights on each hand. If you don’t have access to weights at home, try using juice or water bottles.

4. Side Plank

Side planks are great for abdominal sides and for strengthening the core. To do this exercise, start by lying on your side with your legs extended and your feet and hips on the ground. Resting on your forearm, raise your hips until your body forms a straight line from your ankles. Engage your core and squeeze your abdominals. Hold for 10 to 30 seconds, gradually working up to a minute. Roll over and switch sides.

5. Lunges

Body lunges are great to help you achieve muscle mass to build up strength and tone your body, especially your core, butt, and legs. It's important to do lunges properly to avoid unwanted pain or strain on your joints.

To perform this exercise, always keep your upper body straight with your shoulders back and relaxed and chin up. It helps to pick a point to stare at in front of you so you're not always looking down.

Step forward with one leg, lowering your hips until both knees are bent. Make sure your front knee is directly above your ankle. Stand back up and repeat.

Online Workouts

There are plenty of workouts you can find on the internet that are designed for small spaces. Here are our favourites!

POPSUGAR Fitness have some great options for workouts in small spaces, while Aussie brand Keep It Cleaner has a whole range of workouts in their program that can be done from home with minimal equipment. If you can’t commit to a workout program, check out their Instagram page for some free workouts.