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

TopShop · May 22, 2024

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

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 33 Comments

Video Transcript

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[Music] [Music] hello everyone welcome back today I’m leading you through a 30 minute full body workout it’s designed to be done in small spaces so you’re not going to need much more room other than your mat you don’t need any other equipment just make sure you can see your screen so you can follow along with me and without further ado let’s get to it all right this is a no repeat workout so that you guys don’t get bored you guys love no repeat workouts so make sure that you can see your screen first up we’re going to do some step Jacks you’re going to step to the side and bring it in step to the side and bring it in we’re just going to try and get our heart rate up at the beginning of this workout and all of our exercises today are 45 seconds on with a 15sec rest nice and simple here we go [Music] about so there is no jumping involved in this workout because it is apartment friendly but if you do want to add some jumping in today you can just do regular jumping jacks [Music] [Music] [Music] good try and keep it moving throughout these 15sec rests exercise number two you’re going to reach for the insides of your feet and we’re going to try and stay nice and light on our toes as we’re reach reaching or thinking about using that core really reaching for that [Music] [Music] foot do too feel feel like i’ been walking [Music] [Music] good next upep you’re going to reach to the side same arm same leg reach then as you step in you’re going to come down to a narrow squat so feet about shoulder width apart down reach it out and down as you reach I want you to feel that resistance use the [Music] core break it’s all about you [Music] good Next Step we’re going to do some standing elbow to knee crunches as you’re doing this think about lifting that knee up and in front of you versus bring it as close as you can to your chest and then think about that elbow reaching up and over to that knee so you’re using the core exhale as you crunch [Music] love the sh good next up you’re going to do a narrow squat so same feet shoulder width apart you’re going to reach the arms up as you squat down so they’re in line there’s a nice angled line happening here keeping the back straight and you don’t need to keep up the pace with me but we do want to try and keep the intensity High here so reach those fingers towards the opposite wall sit back into your heels [Music] don’t let those shoulders come up to your ears press them down keep that neck long nice job next up we’re going to do that same step Jack so stepping out to the side but this time as you come in you’re going to come down and you’re going to think about those abs touching the fingers down to the mat here we go out to the side and down so I’m really thinking about my core as I come down here squeeze exhale as you come down good last two exercises before we slow it down and head to the floor we’re going to do some reverse lunges with a pulse and a knee drive at the top so you’re going to St back pulse pulse press through and up so we’re focusing on balance keeping that core tight as you come down focus is on this supporting glute sit into this heel press through and up squeeze don’t make that lunge too long we’re not stepping way back here keep it tight [Music] [Music] good Shake It Out keep it moving we’re going to do the other side as you come up with this knee Drive we’re not fully extending this leg it’s not super straight here keep a slight Bend just a very slight Bend so that you can focus on squeezing that glute down pulse it in that heel press through [Music] [Music] back is nice and straight good we’re going to come to the ground we’re going to do some donkey kicks so make sure you’re using the leg that you didn’t just have as your supporting leg for that lunge so we’re going to do same thing pulse pulse in we’re not coming all the way back into tabletop we’re coming down to where we just feel the tension release and then press it back up squeeze and in keep both of your hips facing the floor and think about lifting your heel towards the ceiling try and slow down your breathing here take some nice deep breaths keep a nice neutral spine so we’re not arching our back to get the heel up [Music] good take a nice little breather we’re going to do the other leg so this is a very simple movement but I want you to focus mine to muscle and focus on your form so stacking your shoulders over your wrists hips are facing the floor and we’re really focusing on that glute [Music] [Music] squeeze get that heel up squeeze the glute [Music] good next up we’re going to stay in this tabletop position you’re going to tuck the toes under so hips are stacked over knees shoulders over wrists hover those knees above the ground you’re going to step it out into a plank and step it back in nice and slow if you have wrist problems you can do this on your forearms you’re going to start in a plank you’re going to step it in and out so your back should stay flat the whole time take this slow if you have to [Music] [Music] [Music] good coming back to our tabletop position here you’re going to extend opposite leg opposite arm so we’re going to lift everything together and lower if you do not have the space for this you only have room to extend the leg you can extend the arm back extend it back and in just like this so you’re holding that row position squeezing your back and your triceps or arm is up to the front and you’re lifting using the core to stabilize remember your back should not be arching [Music] good take a quick breather we’re going to do the other [Music] side make sure you’re extending opposite leg and arm this time lifting up and lower everything moves as one [Music] [Music] unit don’t let this core go here keep it tight your back should be flat few more seconds good next up we’re going to do push-ups I don’t care how you do these push-ups whether that’s on your toes on your knees you’re doing half push-ups negatives whatever works for you if you cannot do a full push-up or even a half push-up you can do push-ups from this tabletop position lowering your chest down tucking the the elbows and up down and up take these slow and controlled [Music] [Music] good pop it down on your belly Next Step we’re going to work our backs you’re going to lift the chest up off the floor you’re going to extend the arms out to the front then you’re going to sweep them back back for a Superman lift up squeeze the back and lower extend and up again if you don’t have room you’re just extending up and lower if you don’t come up that far that’s totally okay I do not have great back flexibility either [Music] good flip it over on your back we’re going to do some glute Bridges next just regular standard glute Bridges so tucking the tailbone under tilting the pelvis towards you so your backs press to the floor then press those hips up to the sky weights in your heels and try and hold that squeeze as long as you can [Music] [Music] good staying in this position we’re going to hold the glute bridge at the top next and we’re going to lift one leg at a time so you’re really going to use your core here and you also might feel this in your hamstrings so we’re starting here at the top as you lift one leg it’s only coming to here and we’re not dropping the hips as we lift the leg your hips should stay pressed to the sky the whole time control that leg on the way down [Music] keep those hips [Music] up nice job we’re going to stay here on our backs we are going to do some tabletop crunches so like are bent at a 90° angle we’re going to have the arms above head and we’re going to reach our fingertips underneath the knees and back [Music] down if you don’t have the space you can have your fingertips towards your shoulders and then extend as you crunch and down extend keep that chest open keep your chin a good ways away from that chest keep the neck [Music] [Music] long good job staying down here on our backs continuing with some core work keep those legs where they are bent 90° arms are up you’re going to drop everything down and up and then here you’re going to give me a crunch towards the ceiling and down drop toes and fingers to the ground up and [Music] crunch keep that low back pressed to the floor [Music] good you’re going to set it up and come to your elbows make sure your pelvis is tucked under back is straight chest is open legs are bent 90° you’re going to extend and bring them in if you want to make this harder you’re going to extend open the legs slightly bring them in and close as you extend don’t let that back go you want to keep the pelvis tilted under and that core engaged don’t sink down here in this chest stay nice and [Music] [Music] lifted you’re going to pop it up to your bum so sitting up fingertips are down on the mat we’re going to come to this reverse Bridge position and we’re going to do some tricep dips so you’re bending your elbows don’t think about your bum coming to the floor just think about the arms sitting into the heels of the hands pressing up squeezing those triceps [Music] [Music] [Music] stay nice and lifted in your chest don’t drop down here in these shoulders stay up nice and tall [Music] good we’re going to stay in this reverse Bridge position if you do have wrist issues you’re going to come back down on your back hold that glute glute Bridge position lifting one leg at a time if not you’re in this reverse Bridge position with me hips are up towards the ceiling same thing as that glute Bridge we’re lifting one leg at a time nice and slow and we’re not dropping our hips down here as we lift the leg keep it pressed control myself [Music] [Music] [Music] good sitting on your bum face this way legs are bent we’re going to sit back to where we feel tension on the low ABS back is straight arms are here you’re going to twist reaching for opposite foot you can also just touch the calf and back down so we’re twisting and reaching for that foot making sure that we’re coming back down into this position here with a nice straight back and an open chest [Music] [Music] good we’re going to come to a side plank so on your one forearm your bottom leg is bent and we’re going to stay up here using this core this leg is extended and these fingertips are going to be in front of you you’re going to lift everything up open hold control down so we’re not coming down here in this hip we’re staying lifted squeezing holding keeping this pelvis in line with your back that’s our last exercise down here on the floor squeeze that back you’re lifting that outer thigh towards the ceiling [Music] [Music] nice job switching it over to the other side so make sure when you’re getting into position here you’re stacking the shoulder over top of the elbow here we go keep your rib cage closed here don’t let everything extend keep everything nice and tight [Music] [Music] all right stand it up okay time to get that heart rate back up we’re going to do some side lunges with a knee drive so you’re going to come to the side keep these nice and strong if you need to make these lunges shorter so you’re not compromising form please do so sitting back in this hip press it up down and up keep your chest lifted [Music] [Music] all right during these rest periods we’re last four minutes here I want you to just give me some marching in place as you’re listening to me explain this next exercise we’re going to do the other side next nice and simple really make sure you’re sitting back in this heel and you’re keeping your chest lifted here we go press this knee out over the foot don’t let it cave inward keep it pressed out [Music] good March it out next up we’re going to do some bum kicks with the lower half upper half you’re going to do open and close reach up reach up so one 2 3 four here we go nice and light on those toes nice strong [Music] arms keep those elbows lifted [Music] [Applause] nice job March it out next up you’re rising up on the tippy toes all the way up on those toes stretch the legs then you’re going to slam it down almost like You’ got a big medicine ball you’re slamming it down coming down into a squat fingertips touch the floor here we go rise it up and [Music] down sit all the way back in those heels [Music] [Music] [Music] nice job March it out last exercise we’re doing some single leg crunches we’re going to do three on each side one two three out and switch nice quick footwork nice and light on the toes [Music] [Music] [Music] that’s it guys great job I hope you enjoyed this 30 minute full body workout you can do in a small space no repeats no equipment let me know how you enjoyed this one by giving this video thumbs up also subscribe if you’re new to this channel so you don’t miss another video and I’ll 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] [Music] app just to dance just to

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

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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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Activewear

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Shorts

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Sports Bras

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