All this month, I've shared how movement should fit your life—not the other way around. Since then, I've talked about making the most of 10 minutes and using everyday household items to make bodyweight exercises more challenging. (I also have another great household item workout here)
Today I'm tackling another common barrier:
"I don't have enough room to work out."
Whether you're in a hotel room, a small apartment, a guest bedroom, or simply trying not to take over the entire living room, you don't need a lot of space to get in an effective workout.
In fact, every exercise in today's workout can be performed in about the space of a yoga mat—or even a large towel.
Sometimes removing barriers is as simple as realizing you already have enough room to get started.
The Workout
45 seconds work
15 seconds rest
2–3 rounds
- Dead Bugs
- Prisoner Squats
- Low Bear Hold
- Single Leg Glute Bridge (Left)
- Single Leg Glute Bridge (Right)
- Mat Jump with Quick Back
- Get Up, Get Down
Exercise Tips
Dead Bugs
Don't rush through these.
Focus on keeping your lower back gently pressed into the floor while moving opposite arm and leg with control. Smaller, controlled movements are much more effective than trying to move quickly.
Prisoner Squats
This variation keeps your legs working under tension for longer than a traditional squat.
Starting from your knees and staying low as you move into the squat means your muscles don't get much of a break. Keep your chest tall and imagine driving through your heels as you stand.
Low Bear Hold
This one doesn't require much movement—but don't let that fool you.
Keep your knees hovering just off the floor while maintaining a flat back and engaged core. The goal isn't to hold on for dear life. It's to stay as steady and controlled as possible.
Single Leg Glute Bridge
Perform all your repetitions on one side before switching.
Focus on driving through the heel of your working leg.. If single leg bridges are too challenging today, simply perform a traditional glute bridge with both feet on the floor.
Mat Jump with Quick Back
This is a fun way to elevate your heart rate without needing a large area.
The goal isn't jumping as far as possible. Stay within the length of your mat or towel, land softly, and quickly move back to your starting position before repeating.
Get Up, Get Down
One of my favorites because it's functional.
Going from lying flat on the floor to standing—and back again—requires coordination, core strength, balance, and a little cardio all at once.
Move as quickly as you can while staying in control.
Remember...
One of the biggest themes throughout this series has been removing barriers that can get in the way of staying active. First, I talked about giving yourself permission to adapt your workouts while traveling. Then how even 10 minutes can be enough to make a difference. Last week, I used paper plates to make bodyweight exercises more challenging without buying extra equipment. This week, we've shown that you don't need a large workout space either.
The more I coach, the more I realize that most of us don't need more motivation—we need more options. When you have a plan for working out in a small space, with limited time, or without traditional equipment, it's much easier to stay consistent because you can adapt instead of giving up.
Next week, I'll wrap up this series by showing you how to build your own workout with whatever you have available. Instead of relying on a specific routine, you'll learn a simple framework that allows you to mix and match exercises based on your space, equipment, and goals. My hope is that by the end of this series, you'll feel confident creating workouts that truly fit your life—wherever you are.
