How to Exercise in Your Bedroom

Co-authored by Tiffany Stafford, CPT and Amber Crain

Last Updated: June 28, 2021 References Approved

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.

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]
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- 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!

2

Clear the area to make plenty of room.

Move floor clutter and look out for sharp furniture corners. Scan the floor and surrounding area for things that might get in your way as you're exercising. Move aside any items that might trip you up. Sharp furniture corners could hurt you, so make sure those are out of range.^{[2]
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- Clearing the area temporarily is fine, too! As long as you have space to move around without getting hurt while you’re exercising, you’re good to go.

3

Hang a mirror in your space.

Exercising in front of a mirror helps you maintain good form. You don’t have to hang up a mirror to get a great workout, but mirrors can be useful. You’ll be able to watch and correct your form as you’re doing exercises, which is important for preventing injury. A mirror can also make the space feel a bit roomier.^{[3]
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- Plus, seeing your muscles stretch and flex can be very motivating. Now you know why gyms have so many mirrors in them!

4

Warm up first to prevent injury.

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]
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- Arm circles
- Knee bends
- High-knee marching
- Standing toe touches^{[5]
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5

Jog in place to get in some cardio.

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]
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- 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.

6

Try heel kicks to get your heart rate up.

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]
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- Continue alternating arms and legs for 30-60 seconds to complete 1 set.
- Aim for 2-3 sets per workout.

7

Jump rope if you have enough space.

This gets your heart rate up and works several muscle groups. To jump rope, hold one handle in each hand. Stand with the rope behind your heels, swing the rope over your head, and jump over it. Then, just keep repeating that motion! Start with 1-minute sets and try to do 3 sets per workout. Over time, work your way up to 5 (or more) sets.^{[8]
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- Make sure you want hit any light fixtures or fans when jump roping in your space! Check nearby wall hangings, shelves, and knick-knacks, as well.

8

Tone your legs, glutes, and abs with squats.

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]
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- 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.

You don't need much space at all for this one. Stand near a sturdy chair with your feet shoulder-width apart. Engage your calves by pushing yourself up as far as you can on the balls of your feet. If you lose your balance, steady yourself with the chair. Hold the position for 2-4 seconds, then slowly lower your heels back to the ground.^{[10]
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- Aim for 3 sets of 10 reps. Gradually add more reps you get stronger.

10

Do mountain climbers to work your core and legs.

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]
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- Aim for 2-3 sets per workout.

11

Do crunches to build your abs.

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]
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- Aim for 3 sets of 12-16 reps per workout.

12

Do reverse crunches for a more challenging option.

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]
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- Aim for 2-3 sets with 12-16 reps per set.

13

Try push-ups to tone biceps and triceps.

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]
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- 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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14

Tone your arms and core with planks.

Grab a yoga mat or lay down a towel for this one. Then, lie face-down on the mat or towel with your elbows bent and your palms next to your armpits. Lift your body upward with your arms like you're doing a pushup. Keep your arms straight and hold the position for 10-30 seconds. Then, lower yourself slowly down to the ground to complete 1 set.^{[16]
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- Aim to do 2-3 sets per workout session.

15

Build arm strength with bicep curls.

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]
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- 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.

16

Expand your routine with inexpensive equipment.

Strap-on ankle weights, stability balls, and jump ropes are good options. If you have room for some basic equipment, you can work out more comfortably and expand your exercise repertoire. For example, a yoga mat is really helpful for floor exercises. Jump ropes, stability balls, and resistance bands are other ideas to consider. If space and budget allow, you might invest in bigger pieces of equipment like:^{[18]
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- Mini trampoline
- Stationary bike
- Treadmill
- Elliptical stepper

17

Invest in a few dumbbells or weights.

Or get creative with makeshift weights like books, cans, and jugs. If you’re interested in strength-training and you have a little extra space to store them, a few dumbbells or a lightweight kettle bell are all you really need. If you don’t want to buy anything new, that’s fine, too! You can use books, cans of food, bottles of water, or anything else you have on hand.^{[19]
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18

Explore free online videos for guided workouts.

You can find a free video for any almost workout you can imagine! Check out YouTube for free guided videos that focus on cardio, strength, dancing, yoga, or even workouts specifically for small spaces. These routines are often easy to follow because an instructor is guiding you every step of the way—it almost feels like an in-person exercise class.^{[20]
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19

Download fitness apps for more ideas.

There are tons of fitness apps out there and many are completely free. Search through fitness apps in your phone’s app store and download a couple that look appealing to you. Follow the exercises given on the app as often as you’d like! Try a few different ones out until you figure out which ones work best for you and your available space.^{[21]
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Expert Q&A

Question

Is it bad to workout in your bedroom?

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
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
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.