10 Full Body Exercises for Small Spaces (Perfect for Apartments)

10 Full Body Exercises for Small Spaces (Perfect for Apartments)

You don't need a large gym to get a complete full-body workout. These 10 exercises are designed specifically for small spaces — each one requires minimal floor area, produces maximum results, and can be done with a single piece of compact equipment or no equipment at all.

1. Squat — Legs, Glutes

Feet shoulder-width, lower until thighs are parallel to floor, stand back up. Add a medicine ball at chest for resistance. 3 × 15 reps.

2. Push-Up — Chest, Triceps, Core

Standard push-up or hands on medicine ball for instability. 3 × 10–15 reps.

3. Reverse Lunge — Quads, Glutes, Balance

Step back into a lunge, return to standing. Requires only one body-length of space. 3 × 10 each leg.

4. Medicine Ball Slam — Full Body Power

Raise ball overhead, slam into ground. Explosive full-body movement in a 3x3 ft footprint. 3 × 10 slams.

5. Plank — Core Stability

Hold a straight-body plank on hands or forearms. Add medicine ball under hands for instability. 3 × 45 seconds.

6. Glute Bridge — Glutes, Hamstrings

Lie on back, feet flat, drive hips up. Place medicine ball on hips for added resistance. 3 × 15 reps.

7. Russian Twist — Obliques

Seated, feet elevated, rotate ball side to side. 3 × 20 total rotations.

8. Mountain Climber — Core, Cardio

From plank position, alternate driving knees to chest. 3 × 30 seconds.

9. Overhead Press — Shoulders, Triceps

Hold medicine ball at chest, press overhead. 3 × 12 reps.

10. Burpee (Low-Impact) — Full Body Cardio

Step back to plank instead of jumping. Step forward, stand up. Quieter than a standard burpee — apartment-friendly. 3 × 10 reps.

The 30-Minute Small Space Full Body Workout

3 rounds of all 10 exercises, 45s rest between rounds. Requires only a 6x6 ft area and one medicine ball.