Workout In Small Spaces – Arya’s “No Space Workout”

Workout In Small Spaces – Arya’s “No Space Workout”

No Space? No Worries!

You may think you have to be in a specific place to exercise, but it’s not necessary. Common exercise spaces are definitely motivating, but aren’t the key to a successful or consistent routines. You can still workout in small spaces.

The lack of access to these spaces, such as gyms, parks, or even specially-designed calisthenics are also a common excuse to avoid or put off exercise. Once you start to find reasons not to exercise, you’ll only blame those same excuses for holding you back. Believe me, I’ve been there….until I found the “no Space” Workout.

It can bury all my excuses six feet under. So whether you’re on a trip, stuck in the hotel room, or have a really tight schedule, I have a routine that will work for you.

Arya Andika Workout In Small Spaces

What Is The ‘No Space’ Workout?

First things first, don’t misunderstand the meaning of “No Space”. It means you can exercise with very little space, even if it’s only 2m x 2m. It’s still enough space to work out. I came up with the term to trick myself, so I can’t make up excuses to avoid exercise.

Now, the beauty of bodyweight or calisthenics exercise is that your body is the limit. This means you can express your body with basic movements, as well as variations of that movement.

READ MORE: No More Diets: Tricking Your Mind Into Weight Loss

‘No Space’ Exercises

There are a lot of ‘no space’ exercises you can start out with. The movements that are ideal for small spaces include Push-Ups, Dips, Squats, Lunges, Crunches, Leg Raises, Sit-Ups, High Knees, Jumping Jacks, Mountain Climber, and Burpees. You name it, calisthenics has it, and uses it regularly to help athletes master movement.

And in case you don’t notice, all of those are the most basic exercises that don’t need for any equipment too!!!

So why don’t you make a workout program from those huge lists of exercises?

“Wait, I already have a program I must follow…is it ok?”

The idea of a “no space” workout is to keep you exercising when you have no place to do it. You can use the basic movements to create a workout program that isn’t restricted by space. This won’t take away from your typical program. Instead, this helps you keep a routine even when you’re traveling or busy and need to workout in small spaces.

In fact, in my experience, it will help you to get some variation in your exercise and keep you away from the boring feeling of only following your program.

READ MORE: Never Stop Learning. Never Stop Growing.

How To Create Your Own ‘No Space’ Workout

You could follow the standard, basic workout, with 3 sets of 10 push-ups, 3 sets of 10 squats, 3 sets of 10 dips, etc.

What I suggest, though, is to make it more efficient by using full-body exercises, while training in a shorter amount of time and doing a circuit.

All you need is a timer. You can use a timer app, your basic mobile phone timer, or even your watch.

Now pick your kind of exercises. I personally always pick 4 different kinds of exercises. My favorites are Jumping Jacks, Push-Ups, Squats and Mountain Climber. And as you can see, my pick already consists of Cardio, upper body, and lower body exercises.

Here’s My Personal Routine:

1. 20 seconds of Jumping Jacks

2. 20 seconds of Push-up (any progression you can do)

3. 20 seconds of Squats

4. 20 seconds of Mountain Climber

5 – 10 rounds, with a rest-time of up to 2 minutes between rounds. If you catch your breath before the 2 minutes are up, then you can go for another round.

Next-Level Workout In Small Spaces

If you feel that these exercises are too easy for you, then feel free to change and take it up a notch.

Here’s my next-level routine:

1. 20 seconds Running High Knee

2. 20 seconds Explosive Push-up

3. 20 seconds Jumping Lunges

4. 20 seconds half burpee

Now you can see how easy it is to workout with very little space.

Don’t Forget To Keep Perfect Form

You should maintain perfect form for each exercise, so it’s not necessary to go as fast as you can in 20 seconds. You have to do as much as you can in perfect form, that’s what will make your exercises count and bring the result you always want. As long as your form is good, it doesn’t matter that if you exercise in gyms, parks, or workout in small spaces.

There you have it.

Now, when you think you can’t find a place to work out, you’ll immediately remember the “no space” workout thing.

I bet you have a lot of ideas pop up. Then why don’t you try this “no space” workout and share with me how it feels and what kind of exercises you do?

Be Strong.

Ready to get started with a way to stay fit on the go? Check out our Lifetime Membership of Calisthenics Academy and get Instant Access to the most effective and safe way to build insane strength, learn mad skills, and build a gymnast-like body.

4 ways to never get stuck in your workouts again

4 ways to never get stuck in your workouts again

4 ways to never get stuck again in your workouts with Tyler Brigade


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If you’ve been working out for a while, you probably experienced a strength plateau. Not being able to progress in your workouts for weeks, even months, can be frustrating. Especially if you don’t know the cause.

In a desperate attempt to break free, you might search for ways to change-up your routine – adding supersets, new grips, using different exercises entirely.  These are some great methods to break through a plateau, and for a lot of people, they work.

But sometimes, they don’t.

When faced with a plateau, most people assume that it’s the usual problem; sticking to a routine too long, not enough intensity, etc.

But, in some cases, it can all be mental

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Photograph by Lorem Ipsum via Unsplash

A while back, I was stuck in a rut with pull-ups.

Of all the exercises to plateau on, pull-ups weren’t such a bad one…there are so many different variations that you can use to break out!

I switched my grip, tried doing static work, changed the pace…practically every commonly suggested way to get out of a plateau is something I tried.

But it didn’t work, and for weeks I couldn’t make progress on the pull-up. After weeks of going nowhere on the pull-up, I’d had enough. One workout, I just thought, “This is enough. I’m getting out of this plateau.” On my first set of pullups, I told myself I was going to increase my reps, and nothing was going to stop me. Telling myself that got me fired up. It made me actually believe I could break through the rut, and I did just that.

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The battle is real – Overcoming a mental plateau

During the plateau, the frustration builds and builds, and makes the entire experience worse. It crushes your confidence. It feels like you’ll never get out. So what now?

What worked best for me was, basically, punching that mean, motivation-killing voice straight in the nose. It held too much power over me, and it wasn’t making my life easier.

When that voice in my head started speaking up, “This is boring, why are you doing this?” or “Just stop. You won’t make it. You won’t reach your goals,” I’d stop what I was doing, sit down, and listen to all those thoughts. I even started taking notes of all of those negative thoughts.

And I burned them. I mean, I literally burned my negative thoughts away.

I took a lighter, that piece of paper, lit it and threw it into my chimney. Don’t do this if you don’t have a safe space to burn paper.

Burning this paper with my negative thoughts jotted down was incredibly therapeutic.

It was a physical act of removing crappy thoughts from my mind.

But I know that burning thoughts might not be the way to go for other people, so

I’ve compiled a shortlist of different coping mechanisms you can try out for yourself.


4 tips to overcoming your mental plateau


1. Stop working out for a bit.

Maybe all you need is actually changing your routine up. Take an extra day or two to rest, move your schedule and training routine around. Take a break, it might be all that you need.  

2. Get Inspired

Go follow some athletes whose work you like on Instagram, or on Youtube. A lot of these athletes have awesome tutorials, or even monthly challenge specials, like “30 days of hand balancing” or “30/30 squat challenge,” where you do 30 minutes of squats throughout the day for 30 days. Again, this has been successful for me in the past. I love discovering young athletes who are devoted to their art. They’re so incredibly inspiring to me.  

3. Focus on a new skill.

Is there something you’ve been wanting to do but focused too much on your training routine to get to? A mental plateau would be an awesome opportunity to refocus your workout, even temporarily. I got to have fun with some cool hand balancing tricks that aren’t typically trained or taught since they’re very specific to movement transitions.  

4.Teach someone something you have learnt

I love to share knowledge, especially stuff I just learned. In fact, I tend to get super excited when a friend asks me to show them how to do this thing I just learned. Often, it’s a move that requires some training and extra work, which I end up helping my friend to do. …and then we’re working out together.  

And the plateau is overcome without a thought!


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I would really love to hear about how you deal your mental plateaus, so PLEASE, reach out! You can comment on my post, or share thoughts and ideas in our Facebook group.