How to Get a Great Workout When You’re Stuck in a Small Space
Few of us have Kardashian-huge home gyms to work up a sweat in, and during the coronavirus pandemic, it can be challenging to find a place to exercise out of the house.
While it can be tempting to skip a good workout in favor of, say, the next episode of Emily in Paris, it may be easier than you think to get a workout in a small space. In fact, you can get a full-body workout in a space the size of your bathroom—though, err, maybe don't choose that space as your makeshift gym!
Here are a few tips so you can get your sweat on right now.
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Timing Is Key
High-intensity interval training (HIIT for short) is one of the most efficient exercises you can do, and while there are plenty of group classes the boast the technique, you can replicate the workouts at home. Exercises like jump squats, mountain climbers and bicycle crunches will get your heart rate up, and can take place right on a small exercise mat. Pick your four favorites, and then set your timer for 30 seconds of work, with 10 seconds of rest in between. Repeat each exercise set four times and don't be surprised by how quickly you sweat!
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Get With The Band
One of the cheapest pieces of workout equipment you can buy is a resistance band. Slide it over your thighs while doing squats, or grab the side of your dresser and use the band to aid in some barre-inspired exercises. You'll be surprised how much the band increases tension (prepare to be sore the next day) without taking up any real space in your house. There are a ton of resistance band workouts you can do on YouTube, including this routine from Heather Robertson.
Plank, Wherever
Planks are a full-body exercise that many trainers swear by, and there are a ton of different varieties you can do depending on your skill and strength level. Start off in a plank for 30 seconds, then increase it to 45, and then one minute. See how long you can keep adding 15 seconds to your plank. If Ruth Bader Ginsburg could plank well into her 80s, so can you!
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Use What You Have
You may not have a Peloton or garage full of weights in your house, but you may have a set of stairs! Get a burst of cardio walking up and down your stairs, or, if that annoys the rest of our family way too much, just do toe taps on the front porch. Another option? Find an empty wall in your house for "wall sits," and see how long you can go before collapsing. After that, it's finally time to Netflix and veg.
If you want to learn more about the future of fitness, click HERE to read about how an LA instructor is changing the game.