Living in an apartment doesn’t mean you have to skip workouts or head to the gym every day. Whether you’re a student with a packed schedule or just prefer exercising at home, there are plenty of simple exercises you can do in your apartment to stay fit and healthy. The best part? You don’t need much space or equipment—just some determination! Here’s a list of easy exercises you can do in your apartment to keep up with your fitness goals.
Bodyweight Squats
Bodyweight squats are an effective lower body workout that strengthens your legs, glutes, and core. They don’t take up much room, and you can do them anywhere in your apartment.
- How to do it: Stand with your feet shoulder-width apart, toes slightly pointed out. Lower your hips down as if you’re sitting in a chair, keeping your chest up and knees in line with your toes. Push through your heels to stand back up.
- Reps: Aim for 3 sets of 10-15 reps.
Push-Ups
Push-ups are great for toning your arms, chest, and shoulders. They also engage your core, giving you a full-body workout without any equipment.
- How to do it: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest nearly touches the floor, then push yourself back up.
- Modification: If regular push-ups are too difficult, start with your knees on the ground.
- Reps: Try 3 sets of 10-12 reps.
Planks
Planks are a fantastic core exercise, targeting your abs, lower back, and stabilizing muscles. They also help with posture and balance.
- How to do it: Start in a push-up position, but instead of lowering yourself, hold your body in a straight line from head to heels. Keep your core tight and avoid letting your hips sag.
- Duration: Hold the plank for 30-60 seconds. Aim for 3 sets.
Lunges
Lunges strengthen your legs and glutes while improving balance. You can do these in a small space, walking in place if necessary.
- How to do it: Stand with your feet together. Take a big step forward with one leg, lowering your hips until both knees are bent at 90-degree angles. Push through your front heel to return to the starting position, then repeat with the other leg.
- Reps: Do 3 sets of 10 reps on each leg.
Mountain Climbers
Mountain climbers are a high-intensity cardio and core workout that doesn’t require much space. They also help increase your heart rate, providing some cardiovascular exercise in the mix.
- How to do it: Start in a plank position. Quickly drive one knee toward your chest, then switch legs, bringing the other knee in. Keep alternating as if you’re “climbing.”
- Duration: Do mountain climbers for 30 seconds, then rest for 30 seconds. Repeat for 3-4 sets.
Glute Bridges
Glute bridges are excellent for strengthening your glutes and lower back. You can do them on a yoga mat or even on a carpeted floor.
- How to do it: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press through your heels to lift your hips until your body forms a straight line from your shoulders to your knees. Lower your hips back down and repeat.
- Reps: Try 3 sets of 15 reps.
Jumping Jacks
Jumping jacks are a great way to get your heart pumping without needing much space. They offer a quick and easy cardio boost, helping you burn calories in just a few minutes.
- How to do it: Start with your feet together and arms at your sides. Jump your feet out while raising your arms above your head, then jump back to the starting position.
- Duration: Do jumping jacks for 30-60 seconds, rest, then repeat for 3 sets.
Wall Sits
Wall sits are perfect for toning your thighs and improving lower body endurance. All you need is a sturdy wall!
- How to do it: Stand with your back against a wall. Slide down until your thighs are parallel to the ground, with your knees directly above your ankles. Hold this position as long as possible.
- Duration: Start with 30 seconds, and gradually increase the time as you build strength.
High Knees
High knees are a simple cardio exercise you can do in a small space. They also work your core and legs.
- How to do it: Stand in place and alternate driving your knees toward your chest as high as you can while pumping your arms.
- Duration: Do high knees for 30 seconds, rest, then repeat for 3 sets.
Bicycle Crunches
Bicycle crunches are an excellent core exercise that targets your obliques and helps build abdominal strength.
- How to do it: Lie on your back with your hands behind your head and your legs lifted, knees bent. Bring one elbow toward the opposite knee while extending the other leg, then switch sides.
- Reps: Aim for 3 sets of 15 reps per side.
Tips for Success:
- Use a yoga mat: If you have hardwood or tile floors, a yoga mat can provide extra cushioning for exercises like planks, crunches, and glute bridges.
- Modify if needed: Don’t push too hard. Modify exercises to match your fitness level and gradually increase intensity as you get stronger.
- Stay consistent: Doing these exercises just a few times a week will help you build strength and endurance over time.
No gym? No problem! These apartment-friendly exercises are effective, quick, and require minimal space. They’re perfect for anyone looking to stay active without leaving home. Get creative, stay motivated, and you’ll see the results!
