5 Big Impact Exercises For Small Spaces

Whether you are training for a big event, you are working out to lose weight or you simply want to stay in shape, there is a lot that you can do at home. Even if you have limited space, there’s no excuse for not getting in a good workout without leaving the house.

With the right exercises, you can maximise the space you have available and create a workout routine that will get you the results you want. Nowadays, there is a range of different types of exercises you can try, depending on your goals and your fitness levels. Choose an exercise that you enjoy and that you can commit to doing regularly to ensure that you are consistent with your efforts and you reach your targets.

Let’s take a look at five big impact exercises you can try at home, even if you have limited space.

Kettlebell Workouts

If you are going to buy one piece of gym equipment, make it a kettlebell. These training aids are incredibly versatile and can be used in a range of different dynamic movements and lifts. Start with a lighter weight and be sure to keep the correct form throughout the movement. With the right technique, you will get a great cardio and full-body strength workout all at once.


In the last number of years, yoga has become increasingly popular and for good reason. Not only does yoga help to build strength, improve endurance, increase flexibility and prevent injury but it is good for your mental health too. Find enough space to roll out your mat, breathe and begin your workout.

Jumping Rope

Boxers use a jump rope to stay in shape and when you see a boxer’s physique you know that it works. Jumping rope is a serious calorie burner, allowing you to burn up to 350 calories in just thirty minutes. What’s more, you don’t need much space to get started. Even if you don’t have enough space to swing a rope, you can try ‘ghost jumping where you mimic the movements of jumping rope for just as intense of a workout.


Callisthenics uses your body weight to burn calories and build strength. All you need for an effective home workout is your own body weight and the right exercises. Push ups are great for toning your chest and arms while squats and lunges will build strength in your legs and glutes. Try planks to increase core strength or burpees for a great overall burn. Search online for callisthenics or bodyweight exercises that will help you achieve your goals.

Stationary Biking

To get your indoor cycling escapades off to the best start possible, you will need the right setup. While you can invest in an indoor stationary bike, which doesn’t take up much space, you also have the choice of using a rear-wheel trainer which lifts the rear wheel of your road bike off the ground, converting your regular bicycle into a stationary bike. Intensive cycling can burn up to 1,000 calories per hour, making this a fantastic addition to any at-home workout routine. Put on your favourite TV show, watch a movie or just get lost in some music and get your sweat on!

Get The Most Out Of Working Out In A Smaller Space

Working out at home makes it more convenient for you to stick to your workout schedule and remain on track with your goals. Even if you don’t have much room to work with, there are plenty of things that you can do to work up a sweat at home. With the right exercises and use of your space, you can ensure that you stay fit and healthy, working out from the comfort of your home. 


Team PainAssist
Team PainAssist
Written, Edited or Reviewed By: Team PainAssist, Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:September 8, 2022

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