30 MIN FULL BODY WORKOUT – Small Space/Apartment Friendly (No Jumping, No Equipment)

TopShop · May 26, 2024

30 MIN FULL BODY WORKOUT – Small Space/Apartment Friendly (No Jumping, No Equipment)

By TopShop Bodyweight Workouts 30 min full body, 30 min workout from home, apartment friendly full body workout, apartment friendly workout, at-home workout, full body home workout, Full Body Workout, full body workout at home, full body workout no jumping, home workout, madfit full body workout, no equipment full body workout, No Equipment Workout, no jumping workout, no noise workout, small space workout, small space workout beginner, Workout At Home, workout in small room, workout in small space 27 Comments

Video Transcript

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[Music] [Music] Hello everybody welcome back and welcome to my brand new badfit studio space this is a studio that we have been building behind the scenes for many months now and if you are interested at all in that process it is all documented over on my Instagram but this is the First YouTube class that I’m shooting in this space and I’m just so thankful that you are here with me today to share that experience today we are doing a 30 minute full body workout without any equipment and this workout is also apartment friendly and small space friendly so all you’ll need today is yourself and your mat make sure you can see your screen so you can follow along with me without further Ado let’s get to it all right so today we’ll be working in super that’s meaning two exercises at a time your first exercise in this set is going to be a squat with your fingertips by your ears as you come up from your squat you’re going to reach opposite elbow for knee back down other side make sure your chest is lifted as you come down in this squat take these slow if you need to think about bring bring that knee up in front of you and really reaching That Elbow over squeezing that [Music] core good next exercise you’re going to do a good morning to a squat so there’s lots of squats in this first set we’re warming up those legs so good morning fingertips by your ears you’re going to hinge it over just like you would in a deadlift send those hips back knees slightly bent use those glutes to stand up then pop it down into a squat without letting those knees cave inwards together so when I’m doing this good morning I’m not sending my hips All the Way Forward here my body is angled forward just a little bit and I’m squeezing those [Music] [Music] glutes good taking a quick 15sec rest we’re going to repeat those two exercises and then we’ll move on to our second Super set so shake out those legs we’re doing our squats to our crunches really remember to feel that crunch reach that elbow to the knee make sure your heels are pressed down in this squat sit all the way back into that [Music] squat got a quick rest shake out those [Music] legs we are doing a good morning to squat next so your hips should be or your feet should be about hip width or shoulder width a little bit in between apart you’re coming forward keeping the chin tucked squeeze those glutes all the way down [Music] nice job your legs should be nice and warm next up next Super set rising up on our tippy toes Arms Reach up towards the sky then we’re going to pop it down reaching for opposite toe sending this arm backwards and you should feel that in your core so think about that core as you’re coming down [Music] so as you’re rising up those legs should be nice and straight nice and [Music] [Music] strong [Music] nice job next up we’re going to do a lunge so choose a side you’re going to step back with one leg into a lunge as you come up you’re going to press through this supporting leg bring the knee up and you’re going to twist feeling that in the core so come down find that lunge come up twist you can either have your hands like me nice and straight or you can bring the hands down by your hip if that helps you feel that twist in the core break up you slam the door [Music] [Music] nice job we are taking a quick rest and we are repeating those two exercises [Music] again here we go rising [Music] up think about leading this motion coming down with the core got [Music] that got we got that love we got that love we got that love we got that we [Music] got nice job we are going to do the other side now so make sure you’re switching legs with that lunge that [Music] fight exhale as you twist love we got that young love that love we got that we got [Music] that nice job we’re going to sit down on our bums next up you’re going to come in a reverse Bridge position and you’re going to reach for your toes so your bum is lifted you’re reaching for the toe and switch you can also just do the knee like this or you can do this completely seated tapping each toe like [Music] [Music] so [Music] job we’re going to come down all the way on our backs you’re going to do a glute bridge and at the top of your glute Bridge so you’re here hips are pressed to the sky you’re going to lift one knee up without dropping the hip hip and other knee and drop it down press it up squeeze in hold lift the knee keep those hips pressed the whole time so take this slow think about [Applause] control [Music] nice job taking a quick breather we’re going to do those two exercises again here we go reaching for the [Music] [Music] toes feel yourr [Applause] nice job on our backs for glute bridges last time this exercise is all about control so focus on your breath inhale as you come up exhale as you bring the knees up those hips should be pressed as you place the second foot down and then hold that squeeze as long as possible press the low back to the floor send the hips back [Music] up [Music] [Music] nice work all right we’re going to flip it over next up you’re going to do a push-up you can do this push-up however you wish if that means you have to do a half push-up totally fine you’re going to come down to a push-up as you come up from your push-up you’re going to come to a high plank bring right knee in left knee [Music] in nice flat plank keep the bum down really use that core nice job we’re going to stay in a tabletop position so on your hands you’re going to extend your right leg you’re going to do two pulses pulse pulse keep the hips facing the floor you’re going to bring the knee into your chest crunch back out without arching the back squeeze the glute up up bring it in and out so as you extend that leg out think about keeping that core tight keeping a nice neutral spine we’re not arching the back to to get the leg up nice job taking a quick 15sec rest we’re going to do that again so we’re starting off with our push-ups to high plank here we [Music] go [Music] nice J give those arms a shake doing our Kickbacks next make sure you’re switching legs so if you use the right leg you’re using the left leg this [Music] time if you are feeling sore in your wrists that’s totally normal but if you need to you can come to fists here to support the [Music] [Music] [Music] rest nice job flip it over onto your BM moving on our next Super set you’re going to start off with a full situp with your arms raised above your head the whole time so on your back arms are up reaching towards the ceiling you’re going to use that core keep those arms towards the ceiling come to a flat back then control on the way down remember not to spend too much time down here here at the [Music] [Music] bottom good you’re going to stay in this same position you’re going to bring your right hand down to the mat reaching the left arm up towards the sky press those hips up come down use that core and switch reach it up arms directly out from the shoulder as you switch sit back here so you’re using that core may we start [Music] [Music] onlyyyy babyy [Music] nice job doing those two again coming down on our backs for the full [Applause] [Music] situp so exhale as you’re sitting up think about closing the ribs and bringing your belly button to your spine nice job going for those reverse Bridges again so as you’re doing these and you’re pressing up your leg should be at a 90° angle here and your hips should be pressed all the way to the ceiling and you should be really squeezing those glutes here we [Music] go remember to control yourself on the way [Music] down [Music] nice job we’re going to stand it up this is our last Super set and then we’re going to do a burnout so first exercise you’re going to do a step Jack so you’re going to step it out to the side then as you come down through Center bring it down for a squat to the side and [Music] squat [Music] make sure you’re coming all the way down keep your chest [Music] lifted [Music] War good work all right your second exercise is going to be a modified Burpee so we’re doing a burpee just without the jumping so top of your mat you’re going to rise up come down hands on the mat step it out step it in and up make sure you’re using those glutes to stand up [Music] nice flat [Music] [Music] plank [Music] good work we are doing that one more [Music] time here we go side step [Music] squat 15 more seconds nice work getting ready for modified [Music] burpees here we we go rise it up 10 more [Music] seconds Okay I lied we have one more Super set and then a burnout next up we’re going to do some side lunges we’re going to do right side left side right side left side then our burn up so you have the option to side lunge bring it up like so or you’re just side lunging Center side lunging Center you could also add some arms front and up front up if you’re pressing to the front make sure you’re not letting that body come forward sitting back into that lunge we’re really killing our legs today sit back into your heel if you need to take it slow good shake it out we’re going to do left side [Music] here we go lunging other [Music] side [Music] [Applause] exactly nice job take a quick breather we’re going to do right side and left side again what you [Music] told don’t let this knee cave inward keep it pressed out use that [Music] glute few more seconds nice job shake out that leg left side last time we are almost [Music] [Music] there keep those arms nice and strong [Music] [Music] nice job okay now we’re going to do our burnout we’re going to do 30 seconds on of a plank then we’re going to stand it up 30 seconds of fastpac marching on the spot then we’re going to do it again so down on the floor hold that plank you can hold plank however you wish just make sure you’re in a straight [Music] line [Music] going here we go standing it up marching on the spot getting the knees up using the core swing those [Music] arms don’t to lose 10 more [Music] seconds on the ground plank slow down that breathing close those ribs engage here we go last 30 seconds standing up [Music] marching don’t want to lose I want to be the don’t [Music] toose and that is it guys great job I hope you enjoyed this quick 30 minute full body workout as always my warm-ups and cool Downs are linked in the description of every single video so make sure you go and cool down properly I have a playlist full of all your different choices so you can take your pick thank you so much for being here with me today and I will see you guys next time bye if you enjoy my workout videos then make sure to join me in the madfit app you’ll get access to structured programs challenges exclusive workouts recipes and many more Amazing features that will help you on your health and fitness journey if you haven’t already downloaded madfit make sure to click the link in the description and I will see you guys inside the [Music] [Applause] app

Transform Your Fitness Routine with No-Equipment Bodyweight Workouts

Welcome to your ultimate guide to bodyweight workouts that require no equipment!

These workouts rely solely on the resistance of your own body to build strength and endurance. Whether you’re a fitness newbie or a seasoned athlete, bodyweight exercises are perfect for any level. And while you’re here, check out our top-brand clothing products to ensure you look and feel your best during every workout.

The Benefits of Bodyweight Workouts

Bodyweight workouts offer numerous benefits that make them an excellent choice for anyone looking to improve their fitness:

Convenience: No need for a gym membership or expensive equipment. You can perform these workouts anywhere, anytime.
Versatility: Suitable for all fitness levels, from beginners to advanced athletes.
Efficiency: Bodyweight exercises target multiple muscle groups simultaneously, providing a full-body workout.
Functional Fitness: These exercises mimic everyday movements, improving your overall functional strength and stability.
Minimal Injury Risk: With proper form, bodyweight exercises are less likely to cause injuries compared to weightlifting.

Essential Bodyweight Exercises

Push-Ups

Push-ups are a fundamental exercise that strengthens your chest, shoulders, triceps, and core.

Standard Push-Up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.
Modified Push-Up: Perform the push-up with your knees on the ground for a less intense variation.

Squats

Squats are excellent for building lower body strength, targeting your quads, hamstrings, glutes, and calves.

Bodyweight Squat: Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, keeping your back straight and knees over your toes. Return to the standing position.
Jump Squat: Add a jump at the end of each squat for an extra cardio boost.

Lunges

Lunges are great for working your legs and improving balance and stability.

Forward Lunge: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
Reverse Lunge: Step backward with one leg and lower your hips, then return to the starting position.

Planks

Planks are a core-strengthening exercise that also engages your shoulders and glutes.

Forearm Plank: Lie face down and lift your body onto your forearms and toes, keeping your body in a straight line from head to heels. Hold this position.
Side Plank: Rotate onto one forearm and the side of your foot, lifting your hips to maintain a straight line. Hold and then switch sides.

Bodyweight Workout Routine

Here’s a sample bodyweight workout routine to get you started. Repeat this circuit three times for a complete workout:

Warm-Up: 5 minutes of light jogging or jumping jacks.
Push-Ups: 3 sets of 15 reps.
Bodyweight Squats: 3 sets of 20 reps.
Forward Lunges: 3 sets of 15 reps per leg.
Forearm Plank: 3 sets of 1-minute hold.
Cool Down: 5 minutes of stretching.

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Yoga Sets

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Activewear

Breathable Fabric: Stay cool and dry with activewear made from breathable, moisture-wicking materials.
Supportive Fit: Enjoy the perfect balance of support and flexibility for all your movements.

Shorts

Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for squats, lunges, and more.
Durability: Made from high-quality materials that stand up to intense workouts.

Sports Bras

Optimal Support: Our sports bras provide the support you need for high-impact exercises like jumping squats and planks.
Comfortable Fit: Designed for all-day comfort with adjustable straps and breathable fabrics.

Swimwear

Versatile Use: Perfect for both swimming and beach workouts, our swimwear combines style and functionality.
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30 MIN FULL BODY WORKOUT – Small Space/Apartment Friendly (No Jumping, No Equipment)