Many of us have good intentions when it comes to getting into shape but are always held back by some problems.
One of the most common problems is space. What can you do if you don’t have enough room to do star jumps or to fill your home with gym equipments?
Fortunately there are many ways around this problem; you can still tone up and burn a lot of fats without needing to rent a storage unit. Let’s take a look at some solutions.
For the Cardiovascular exercise, a foldable cross-trainer or any other collapsible resistance machine should be great and won’t take up too much space in the corner of your room.
To get the most from it, you can try to adopt the ‘interval training’ approach. This means alternating between going fast and hard for a short burst, followed by recovering for a while at a steadier pace and then repeating.
CV or Cardiovascular
For instance, you can practically ‘sprint’ on it for one minute (at around 75% of your maximum speed) and then go steadier at a lighter pace for three minutes (though there are all kinds of different ways to break this up).
Alternating this way can help you to reach an ‘anaerobic state’ where your body will burn far more calories. It can also help to increase your average heart rate and trigger the production of more growth hormone which burns fat and builds muscle.
A cheap and fun training tool that doesn’t take up too much room is a hula-hoop (this can be stored behind your sofa), so I recommend using it sometimes to keep things interesting.
You won’t really be able to do interval training with a hoop. However, as long as you keep up the pace, this will be a great way to get away from the cross trainer occasionally that will also target your abs and obliques (the muscles down the sides of the abs).
For the resistance training with weights and body-weight exercises, there are many things that you can do ‘on the spot’.
Things like isolated bicep curls for instance can be done perching on the edge of your bed, while squats only require enough room to stand.
A dumbbell can be tricky to store, but when you’re starting out you can use weight plates with handles, kettlebells (which are slightly smaller) or plastic dumbbells that you fill with water.
For most body-weight exercises though, the minimum requirement for space is enough room on the floor to do press ups and sit ups.
If you don’t have this then you can still do sit ups on your bed, but for training your pecs you’ll want to either try training in the garden or try doing press ups again a wall. Another option is to do dips in the kitchen.
You can do this by using two chairs opposite each other – just put a hand on each surface and then lower and raise yourself in a slow and controlled manner in the middle.Perhaps the best investments that you can make for building muscle in a confined room is a pull up bar.
This will fit into your door frame for a few dollars and will provide you with a huge range of bodyweight exercises for biceps, lats and abs.
Read Also : Perfect Workout Week Plan for Beginners