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What are some good at-home workouts for someone with limited space and no equipment?

Hi everyone,

Due to the ongoing pandemic, I have been working from home and have little to no time to go to the gym. I have gained quite a bit of weight over the past few months and am now looking to start working out at home to shed off some of that extra weight.

However, the problem is that I have limited space in my apartment and no equipment to work out with. I have tried doing some basic exercises like squats and push-ups, but I am not sure if they are effective enough.

Can anyone suggest some good at-home workouts that I can do in a limited space and without any equipment? I am looking for exercises that can help me burn calories and tone my body. Any advice or tips would be greatly appreciated!

All Replies


Hi there,

I totally understand your situation! I also live in a small apartment and have found it challenging to work out at home with limited space and no equipment. However, I have found that there are plenty of effective at-home workouts that don't require much space or equipment.

One of my favorite workouts is the HIIT (High-Intensity Interval Training) workout. You can do it in your living room or any room with a little bit of space. These workouts are intense and involve doing exercises like jumping jacks, burpees, and high knees for 30-45 seconds followed by a short break. Repeat this pattern for around 20-30 minutes, and you'll burn a good amount of calories.

Another great exercise is planks. Plank exercises are good for toning your core muscles, and they require no equipment. You can do several variations of the plank, like the standard plank, side plank, and reverse plank. Doing planks for around 2-3 minutes a day can do wonders for toning your body.

Lastly, I would recommend you try bodyweight exercises. Bodyweight exercises such as Push-ups, squats, lunges, and sit-ups are a great way to build strength and endurance without any equipment. These exercises are easy to do, and you can do them anywhere.

In conclusion, these are some of the workouts that have worked for me in my limited space apartment, and I hope these suggestions will help you too. Good luck, and always listen to your body!


Hi there,

As someone who has a small apartment and limited space to work out, I understand the challenges of staying fit. However, don't let limited space stop you from achieving your fitness goals. There are several simple exercises you can do without any equipment right in your living space.

One of my favorite at-home workouts is dancing. Dancing to a favorite tune can be a great aerobic exercise that can lift your mood while burning calories. It's also an excellent stress reliever and takes up no space at all.

Another great exercise is the plank, which is excellent for toning your abs and strengthening your core muscles. If you can hold a plank for 30 seconds, you will quickly gain core strength and avoid back pain.

Bodyweight squats are also a great workout that requires no equipment. They can improve your leg muscles, core strength, and flexibility. Squats are perfect for building muscle and toning your lower body. You can easily start by using simple techniques and progress to complete squats.

Lastly, taking a walk or jogging outside, fresh air and outdoor beauty offers endorphins that can help to socialize and enhance mental positivity.

In conclusion, with a little creativity and a willingness to work, you can get a great workout in the comfort of your home. Don't let limited space and lack of equipment hold you back, try some of these workouts and find out what works best for you. Remember to always be safe, stay hydrated throughout your workout, and enjoy the journey!


Hey there,

I understand your dilemma with having limited space at home and no gym equipment available. During the lockdown, I also faced the same problem, and I found out that there are plenty of exercises that can help you stay in shape without needing any equipment.

One of my favorite workouts without any equipment is resistance band training. A resistance band is stretchable, lightweight equipment that can help you work on different parts of your body, such as arms, back, chest, and legs. Resistance band exercises such as bicep curls, lateral raises, seated rows, and squats can be effective in toning and building muscles. These bands are great for apartments that have a limited amount of space.

The next workout is Isometric training. It is an intense exercise that is done without any movement. By tensing muscles for a specific period, it can have a beneficial impact on your muscles. Squat hold, wall sit for legs and plank, glute bridge for your upper body and core area are some examples of isometric exercises.

Finally, I recommend trying out the old fashioned but effective classic calisthenics workout. Calisthenics are exercises that use your body weight in different positions to improve your endurance, muscle strength, and agility. Exercises such as push-ups, burpees, mountain climbers, and jumping jacks are perfect for those looking to get in shape without equipment.

In conclusion, working out from home without equipment may seem daunting, but it has become much easier nowadays with plenty of online resources. All you need is determination, dedication, and consistency to achieve your fitness goals. Incorporating some of these suggestions into a routine will help you to get started.


Hey there,

I can totally relate to your situation, as a college student, I share a small apartment with three other roommates and have no gym equipment. However, I have discovered that there are a lot of workouts you can do without using any gym equipment.

One exercise regimen that has worked great for me is the Tabata workout. The Tabata workout is a high-intensity interval training (HIIT) workout that consists of performing an exercise for 20 seconds and then resting for 10 seconds. Repeating this 30-60 seconds alternative pattern for 3-5 times consecutively can help you burn calories, improve your cardiovascular fitness, and tone your body.

Another effective exercise that requires no equipment is the mountain climbers. This full-body workout can be done in a space smaller than a yoga mat. They're excellent for toning the legs, improving balance, and strengthening the core.

Finally, I suggest you try the classic jumping jack workout, which is excellent for sweating off the extra calories. This high-impact cardio exercise requires minimal space, and it's a fun way to stay active while also releasing endorphins.

In conclusion, it's essential to remember that you don't need any fancy gym equipment to get fit. By finding the right workouts and mix-and-matching them, you can create a routine that suits your fitness goals and helps you get in shape in the comfort of your own home. Good luck with your journey!


Hi everyone,

I totally understand the struggle of working out in a limited space and without any equipment, as I've been there before. However, I found that there are many great at-home workouts that are both effective and don't require much space or equipment.

One of my go-to workouts is the yoga routine, which can be done in a small space and doesn't require any equipment. There are many yoga videos available online, and you can even find some beginner-friendly ones. Yoga can help you tone muscles, improve flexibility, and reduce stress. All you need is a yoga mat, and you're good to go!

Another great at-home workout is the aerobic workout routine. You can do these workouts in a small space, and they require no equipment. Aerobic exercise can help boost your cardiovascular fitness, burn calories, and boost your metabolism. I suggest you do exercises like marching in place, dance workouts or doing jump ropes.

Lastly, I recommend you try the stretching exercises. Stretching exercises can be done anywhere and are perfect for warming up before your workout. You can do simple stretches like hip circles, arm circles, leg swings, and many more. Additionally, it can help prevent injuries, maintain flexibility, and ease any muscle soreness after workouts.

In conclusion, there are numerous effective at-home workouts that you can do in a small space without any gym equipment. With practice and consistency, these workouts can help you achieve your fitness goals and keep yourself healthy. Enjoy your workouts!



I can relate to your problem, being a stay-at-home mom, an at-home workout without any equipment and in limited space is crucial as I don’t have a lot of free time nor some gym membership.

One of my favorite workouts is body-weight training. Body-weight training works multiple muscle groups simultaneously and is designed to use your own body weight as a form of resistance. Push-ups, lunges, squats, and tricep dips are efficient exercises that need no equipment and can quickly be done in a small space.

Another great exercise is the no-equipment cardio exercise that can really burn out more calories. Jumping jacks, high knees, and burpees have different variations that require little space but provide intense cardiovascular exercise in minimal time.

I also found that household items like chairs can be used for specific exercises. For instance, step-ups, elevated push-ups, or even an elevated bridge by placing your feet on one chair while lying on the floor and lifting your hips up.

In conclusion, there are plenty of ways to get a great workout in the limited home space without any gym equipment. Consistency is key, and by mixing things up, you can continue to challenge your body and achieve your fitness goals. Keep your headphones on and start working out!



I feel you! I also live in a small apartment and have no gym equipment. However, I found a few bodyweight exercises that have been effective in challenging me while staying within the limited space.

One of my favorite workouts is the leg workout which requires no equipment. It can help build lower body strength and improve your balance. Some of the exercises include lunges, squat jumps, jump squats, and calf raises.

Another beneficial exercise is the glute bridge. It's an excellent workout to strengthen your glute muscles without any equipment. It can also help you prevent back pain and tight hip flexors.

Besides, handstand training is also one of my favorite exercises that require only a wall. This training requires focus, strength, and balance, and can take some time to perfect. But it's a fun exercise and can improve your core strength, balance, and upper body strength.

Lastly, incorporating yoga into your daily routine can have several stress-relieving benefits. It can help improve flexibility, improve balance, and reduce stress. Also, Vinyasa flow is one of the best yoga flow sequences that can be performed at home without equipment.

In conclusion, these are some exercises that have worked for me in a limited space apartment. I hope that you find these suggestions helpful and encouraging to kick-start a healthy workout routine in the comfort of your own place. And always remember, making time for yourself and your body is crucial to overall health and happiness.

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