Last Updated on December 1, 2017 by MarcyPro

These space-efficient exercise routines work wonders

If you’re one of the many people who live in one of the major cities across our great nation—such as Los Angeles, San Francisco, or Chicago, you may have a rather limited living space.

Every year, millions of people flock to major cities for job opportunities and sacrifice comfort and spacious living conditions in order to save money.

We understand—so here are a couple of space-efficient workout routines that are designed specifically for burning calories, building up muscles, and boosting cardio levels.

Just remember to presage your workout with 8 to 10 minutes of running in place, jumping, or stretching in order to warm up properly.

Workout #1 Power and Explosiveness

These exercises target several major muscle groups and together they work to develop your overall strength and power.

This routine takes about 15 to 20 minutes in total, so it’s great for people on the go.

Perform 5 sets of each exercise, and rest for 40 to 50 seconds between sets (time yourself).

Split Squats:

Stand straight up and grasp two dumbbells, weight plates, or kettlebells in your hands with your palms facing inwards. Now stagger your feet so that your front foot is flat on the floor and your rear foot has its heel up.

Place the majority of your bodyweight on your front foot and bend at both of your knees while keeping your back straight and shoulders back. Keep your weight on both of your heels as you rise back up. Repeat for a total of 14 to 16 reps.

Slow Push-ups:

Start by dropping your knees to the floor and stretching your hands out slightly wider than shoulder-width apart. Lower your body as you count to 5 seconds.

When your chest hits the floor, rise back up and count a total of 3 seconds, then descend again.

If this is too challenging, go ahead and drop your knees to the floor in order to assist with your bodyweight.

Do a total of 10 to 14 reps.

Reverse Shoulder Flys:

Stand straight and hold a couple of dumbbells at your sides with your palms facing inwards. Bend at your knees while pushing your gluts out and lower your upper body so that it’s approximately parallel to the floor.

Reach both hands up and slightly back towards the ceiling, and concentrate on pushing your shoulder blades together. Maintain proper form and never swing your body.

Perform a total of 12 to 15 reps.

Workout # 2 High Intensity

This exercise routine consists of using your bodyweight only—in other words no weights. While you may think that this may sound like an easy workout day, you’d be sorely wrong.

These movements are designed to develop your cardiovascular strength and burning fat. The catch here is that you don’t rest between sets. That’s right, you go through each exercise without taking a break. The good news is that in all, you should be able to get through them in under 25 minutes.

Do 4 sets of each.

Butt Kickers:

Begin by standing and then start to run in place. But instead of a normal running form, being your heels up so that they hit your glutes.

Make sure that you maintain a steady breathing pattern, and do this exercise for a total of two minutes.

Lateral Lunges:

Begin by standing straight up with your toes pointed out slightly. Now dip down at your knees and push your glutes out while stepping off with one foot to your side.

When your foot hits the floor, squat down, and then explode back to the starting position.

Be sure to keep your back straight, head up, and shoulders back during the entire movement of this exercise.

Perform a total of 10 to 12 reps on each leg.

Supermans:

Lie flat on the floor. Now lift your head, chest, arms, and legs up off the floor and hold for a count of 3. Your weight should be resting on your mid-torso only. Release and rest for a count of 5, then repeat.

Perform 10 sets of these exercises and be sure to maintain a steady breathing pattern throughout each movement (no holding breath).

 

Jumping Jacks:

Perform jumping jacks by starting in a standing position, and then lifting your arms up (so that your hands touch overhead) while you kick your feet out laterally as well. Return to the starting position and repeat.

Do these for a total of two minutes.

Work it Out

These exercise routines are not only perfect for people living in cramped living quarters such as small houses or apartments, but they also suit people who are constantly on the go and are dealing with limited amounts of time.

Be sure to check out Marcy Pro to see our wide variety of fitness equipment, including a wide array of Smith cages and other workout machines, and start burning those calories today!