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.
👊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.
‘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.
👉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?
Ready to get started with a way to stay fit on the go? Check out The Movement Athlete and get Instant Access to the most effective and safe way to build insane strength, learn mad skills, and build a gymnast-like body.
GET A FREE CUSTOMIZED TRAINING PLAN!
Start your life-changing journey with calisthenics and get lean, strong and mobile while unlocking and mastering over 100 new gymnastics & calisthenics skills.
It only takes 5 minutes, and no credit card is required!