10 Intense Workouts for Small Spaces

HerSUPPZ Cardio, Core Strength, Crossfit WOD, Faith Ellis, Her Brand Ambassadors, Lower Body, Quick Workouts, Stretching, Total Body, Traveling Workouts, Upper Body, Workouts Leave a Comment

When you think of working out what necessities come to mind? Do you think of a lot of equipment? How about where? Deciding on a place to workout doesn’t have to be extensive or expensive. You get fit and burn calories with these 10 intense workouts for small areas.

***Bonus: very little equipment required for these workouts too!


Cardio Workouts

Cardio is one of the easiest types of exercises to do. It’s affordable and highly versatile. It goes anywhere with you, all you need is space enough for your body.

High Knees

  • Similar to a jog, but bring your knees up higher close to your chest
  • Do 20 secs on, 10 secs off for 5 minutes 

Jumping Jacks

  • Jump your feet out wide, at the same time lift your arms overhead
  • Jump your feet and arms back in landing softly
  • Do 20 secs on, 10 secs off for 5 minutes 

Mountain Climbers

  • Starting in a plank position, alternate lifting your knee up and in towards your chest
  • Alternate knees quickly, acting as a run
  • Do 20 secs on, 10 secs off for 5 minutes 

Battle Ropes (Sans Rope)

  • Squat down and “pick up the ropes”
  • Explode up as you throw the “ropes” overhead
  • Powerfully slam the ropes back down as you land back into a squat

Burpee Sprawls

  • Stand with your feet outside your hips
  • Squat down, palms to the ground
  • Jump your feet back into a plank position
  • Staying here, tighten your core and jump your knees towards your elbows then shoot your feet back to plank
  • Jump your feet in towards your hands in that squat position and stand up
  • Do 20 secs on, 10 secs off for 5 minutes 

Resistance Training Workouts

Resistance training is important. It builds lean muscle, strength, and endurance for an overall fit body. Resistance training typically involves weight, but dumbells, bars, and machines take up a lot of space. For the workouts below, all you need is a single kettlebell and some resistance loops!

Kettlebell Swings

  • Sit down into a squat position and hike the kettlebell back like a football
  • Thrust your hips forward to swing the kettlebell forward to chest level
  • Allow the kettlebell to drop back down between and above your knees and repeat

Banded Leg Curls

  • Pull the band on around your ankles
  • Laying on your belly, stretch your legs our straight, keeping tension on the band
  • Flex your feet, squeeze your glutes as you pull one of your ankles towards your butt
  • Do 20 repetitions each leg

Banded Leg Extensions

  • Wrap the band around your ankles and sit on your butt, leaning back on your forearms
  • Keep tension on your legs as you straighten one leg straight, squeezing your quadriceps and lower.
  • Do 20 repetitions on each leg
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Shadowboxing

You’ve heard of kickboxing, but where on earth would you fit the bag? Shadowboxing uses you and an imaginary target. You don’t need anything except enough room to stand and throw a punch!

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Throw Some Punches

  • Stand with your dominant foot forward and your other foot hip-width and back and your hands in front of your face
  • Stay light on the balls of your feet and pivot as you punch forward with your front fist and retract
  • Pivot with your back foot as you throw your back fist into a punch
  • Continue alternating or mix it up for 20 seconds with 10 seconds rest for 2 minutes

Abs

Core workouts are pretty simple to do anywhere and often do not require equipment. But if there’s one particular workout you’re looking for to build a strong midsection, its plank variations.

Plank Variations

  • Hold each plank position for 30 seconds (be sure to switch sides on the side plank variation).

FAITH ENGEN ELLIS

Faith is a southern girl, born and raised in North Carolina. She enjoys spending time with her husband and fur-baby.

Faith is living a healthy lifestyle and her ultimate passion is to inspire others to do the same.

She decided to change the way she was living 4 years ago, but she wasn’t expecting to actually fall in love with it!

Now she enjoys experimenting with different kinds of fitness and challenging her body to new heights whether it be pilates, plyometric training, or weight training, and she aims to inspire others to realize the strength within themselves as well.

Faith’s favorite product for pre-workout is the Optimum Nutrition Essential Amino Energy line. Her favorite flavor so far has been the peach lemonade, but next on her list is Mocha Cappuccino, yum! The use of natural caffeine sources is a real win for this product and it mixes easily, so there is no grainy texture. 

For protein sources, she enjoys Oh Yeah! One Bars for a quick and filling snack on-the-go, of which she has many favorite flavors!  Or Gaspari Precision Protein to mix up a shake. Faith’s favorite recipe uses 1 scoop of the Cinnamon Cereal Crunch flavor, mixed with 1/2 a banana, 1/4 a cup of vanilla Greek yogurt, 1 tsp cinnamon, 8 ounces of unsweetened almond milk, and 1 cup of ice.

Click here to see all of Faith’s articles on HerSUPPZ!

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