Don't let a lack of space stop you from exercising! We can help you work up a sweat and feel the burn without ever leaving your room. To get started, we'll share a few tips for setting up a simple workout space in your room. Then, we'll walk you through some easy body weight exercises you can try out—no equipment needed! At the end, we'll touch on inexpensive equipment ideas for small spaces and provide some resources for expanding your exercise routine.

1

Designate an area for working out.

  1. At minimum, you need enough space to lay down a yoga mat. A basic exercise regimen with stretching and body weight exercises requires a 5 ft × 2 ft (1.52 m × 0.61 m) space (about the same size as a standard yoga mat). If you're planning on incorporating weights, resistance bands, or larger equipment, you’ll need more room, but you can still get a great workout without that stuff.[1]
    • To determine if your space is big enough, lay down and spread your arms and legs. If your arms or legs don't hit anything, you're good!
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4

Warm up first to prevent injury.

  1. March in place or stretch for 5-10 minutes to get the blood flowing. Warming up your muscles reduces the chances of you injuring yourself and ensures you have full range of motion once you start your workout. Aim to warm up for at least 5 minutes with simple movements like:[4]
    • Arm circles
    • Knee bends
    • High-knee marching
    • Standing toe touches[5]
5

Jog in place to get in some cardio.

  1. This is one of the easiest ways to get your heart pumping! Start by kicking your feet behind you as you run. If that feels too easy, bring your knees up as high as possible for each “stride.” Run or jog in place for 30-40 seconds to complete 1 set.[6]
    • Aim for a total of 2-3 sets.
    • Take breaks if you need to and be sure to drink plenty of water.
    • Jumping jacks are another great way to get your heart rate up. Aim for 2-3 sets at 30-40 seconds per set.
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6

Try heel kicks to get your heart rate up.

  1. You’ll feel the burn in your hips and quads in this cardio exercise. Bend both elbows at a 90-degree angle. Balance on your right foot and kick your left heel back toward your butt, bringing your right arm forward simultaneously. Then, hop to your left foot and kick your right heel to your butt. Drive your right elbow backward and bring your left arm forward as you switch feet.[7]
    • Continue alternating arms and legs for 30-60 seconds to complete 1 set.
    • Aim for 2-3 sets per workout.
8

Tone your legs, glutes, and abs with squats.

  1. You don't need much space or any equipment for squats. Stand with your feet shoulder-width apart and your back upright. Extend your arms so they're parallel to the ground. Bend your knees and lower your bottom slowly until your thighs are parallel to the floor. Then, slowly straighten your legs until you’re back in standing position. That's 1 rep.[9]
    • Aim to do 2-3 sets of 10 reps.
    • If you’re worried about losing your balance, do squats with your back up against a wall for support. Hold for 10 seconds and then stand up.
9

Strengthen your calves and ankles with toe stands.

10

Do mountain climbers to work your core and legs.

  1. Mountain climbers are also a great cardio exercise. Start by getting into a standard push-up position. Then, bring your left knee to your chest, keeping your arms in place. Replace your left leg and bring your right knee to your chest. Continue to alternate legs for 30 seconds to complete 1 set.[11]
    • Aim for 2-3 sets per workout.
11

Do crunches to build your abs.

  1. Hold a dumbbell or heavy book to your chest to make them harder. Lie on your back on the floor with your knees bent and feet flat on the ground. Cross your arms over your chest or position your hands behind your ears. Then, lift your head and shoulders slowly off the ground, engaging your core and exhaling as you do. Pause for beat before lowering your head and shoulders back to the ground, inhaling as you go. That's 1 rep.[12]
    • Aim for 3 sets of 12-16 reps per workout.
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12

Do reverse crunches for a more challenging option.

  1. If regular crunches get too easy, give the reverse variety a try. Lie down on the floor with your back flat against the ground. Place your hands at your sides. Then, bend your knees and raise your feet off the floor a little so you can cross your ankles. Squeeze your abs and shift your hips toward your rib cage until your tailbone lifts off the floor. Pause for 1-2 seconds in this position, then lower your hips back down to the ground. That’s 1 rep.[13]
    • Aim for 2-3 sets with 12-16 reps per set.
13

Try push-ups to tone biceps and triceps.

  1. Push-ups are also great for strengthening chest muscles. Lie face-down on the floor and place your palms on either side of your body next to your armpits. Use your arms to lift your body until your shoulders, stomach, and legs are no longer touching the ground. Pause for a moment before lowering yourself back down to the ground. That's 1 rep.[14]
    • Start out slow and do as many reps as you can. Increase reps gradually once push-ups get easier.
    • When your tummy is on the ground, your elbows should be at about a 45-degree angle.[15]
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15

Build arm strength with bicep curls.

  1. You can use a dumbbell, book, or bottle of water for this exercise. Stand or sit in a chair with a dumbbell (or whatever you’re using) in each hand. Place your feet flat on the ground and shoulder-width apart. Position your hands at your sides with your palms facing your thighs. Then, rotate your forearms and engage your biceps to lift the weight. Pause, then slowly lower the weight back to the starting position. That's 1 rep.[17]
    • Aim 2-3 sets of 8-12 reps to feel the burn.
    • Be sure to keep your elbows close to your body as you’re doing your reps.
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16

Expand your routine with inexpensive equipment.

Expert Q&A

  • Question
    Is it bad to workout in your bedroom?
    Tiffany Stafford, CPT
    Tiffany Stafford, CPT
    Life Coach, Personal Trainer, & Holistic Nutritionist
    Tiffany Stafford is a Certified Personal Trainer, Holistic Nutritionist, and the Owner of LifeBODY Fitness, a personal training and small group training studio based in Hillsboro, Oregon. She has over 15 years of personal training and coaching experience. She specializes in wellness training, life coaching, and holistic nutrition teaching. She earned her personal training certification from the National Academy of Sports Medicine (NASM).
    Tiffany Stafford, CPT
    Life Coach, Personal Trainer, & Holistic Nutritionist
    Expert Answer
    Not necessarily! You'll be more motivated to workout in your bedroom if you choose a fitness routine that you're excited about.
  • Question
    Is there an exercise that affects all muscles in the body?
    Michele Dolan
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    Burpees are probably the one exercise that works the most muscles because it includes the arms raised above the head, and it works the heart as well as all the body parts.
  • Question
    How can you exercise at home?
    Michele Dolan
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    It takes very little space to do jumping jacks, burpees, squats, lunges, dips, pushups, calf raises, etc. Try a few of these to get your heart pounding.
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About This Article

Tiffany Stafford, CPT
Co-authored by:
Life Coach, Personal Trainer, & Holistic Nutritionist
This article was co-authored by Tiffany Stafford, CPT and by wikiHow staff writer, Amber Crain. Tiffany Stafford is a Certified Personal Trainer, Holistic Nutritionist, and the Owner of LifeBODY Fitness, a personal training and small group training studio based in Hillsboro, Oregon. She has over 15 years of personal training and coaching experience. She specializes in wellness training, life coaching, and holistic nutrition teaching. She earned her personal training certification from the National Academy of Sports Medicine (NASM). This article has been viewed 276,044 times.
10 votes - 80%
Co-authors: 25
Updated: June 28, 2021
Views: 276,044
Article SummaryX

If you want to exercise in your bedroom, clear a space so that you can lie on the floor with your arms and legs stretched out without touching anything. Before you start exercising, warm up your muscles by doing arm or leg circles. When you're ready to start, run in place for 5 minutes. Then, perform jumping jacks, which is when you start with your feet together and arms by your sides, then spread them out when you jump. Finally, do planks by going into a standing push up position to tone your muscles. To learn how to use fitness apps for your workout or how to work out with weights, read on!

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