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Six Workouts for Small Spaces

Posted by mylife | Posted in Fitness, Health & Wellness | Posted on 20-04-2012

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1. TRX Suspension Trainer:

The TRX is a suspension trainer that weighs in at about two pounds.  It takes up very little space and was developed by an ex Navy Seal for just that purpose: to allow people who have little time and space to fit in a great total body workout wherever they might be.  It has since become very popular with mainstream fitness enthusiasts and professional athletes alike, including NFL athletes, swimmers, and many more.  Because it uses body weight “vector” resistance, the TRX can be adapted to any fitness level and only requires your own body weight.  And it can literally be used just about anywhere: in a park by wrapping it around a tree, at the gym wrapped over top a smith machine, or set on a door at home using the included door anchor kit.  The unit itself is very minimalist and fits in a case smaller than a laptop bag.  I have found the TRX to be a great adjunct training method to traditional weights and cardio and use it often with clients.  I mentioned the TRX Suspension Trainer in a post a while back HERE where I found a place you can pick it up for less than at most retailers.


2. Kettlebells:

Kettlebells are one of my favorite training tools and you can create a lot of really fun and intense workouts with them.  Because they come in a variety of sizes and involve really dynamic movements they burn a lot of calories and can work the aerobic system and build muscle simultaneously.  And, since they typically require a lot of different muscles to come into play, they’re great at burning fat in a short amount of time.  According to a 2010 study, one intense 20 minute kettlebell workout utilized 20 calories a minute or 400 in the 20 minute span.  That’s more than some workouts with 30 minutes of weight training and 30 minutes on a standard cardio machine will give you.


3. Bodyweight Workouts:

Don’t have any equipment at all?  Don’t worry.  Everyone can use their own body to create an effective workout wherever they are.  Regardless of your fitness level, mixing and matching simple compound movements like squats, lunges, planks, pushups, and mountain climbers.  Most bodyweight exercises work a few major muscles groups simultaneously so they challenge the aerobic system and require more energy (burn more fat).  If you’re in less than stellar shape, bodyweight workouts are a great start and you can try alternating from one move to the next, taking a short rest between exercises.  If you’re more advanced, you can crank up the reps for each movement and go from one to the next without taking any rest.  I wrote another article you can read on The Best Exercises for Fat Loss which includes all body weight exercises and also The Best Fat Loss Workout which shows you exactly how to put the exercises together for a great fat burning routine.


4. Adjustable Dumbbells:

Dumbbells are obviously a great workout tool, but the problem with using them in small areas is that they can take up a lot of space.  And if you want to have a full set, you normally have to shell out a lotta cash.  Adjustable dumbbells are a nice option that take up very little space and, while not cheap, typically cost a little less than an entire set of dumbbells. For a great total body workout that only requires dumbbells check out The Best Ab Exercises for Fat Loss for a great 15 minute routine.  Also, if you’re looking for decent adjustable dumbbells, Bowflex’s SelectTech Dumbbells are a pretty good product.


5. Jump Rope:

Jumping rope is one of the most convenient conditioning workouts out there.  The best part about using a jump rope is that you don’t have to go anywhere – you just need enough space above your head to swing the rope.  When I don’t feel like going out for a jogging or sprint workout, I usually just grab the jump rope and in 20 minutes my cardio work is done.  The great thing about jumping rope – and the reason why boxers and other athletes use it – is that it requires coordination, timing, balance, shoulder endurance, and core stability.  Alternating between long slow efforts with many jumps and short fast paced efforts with frequent rest is the way to go.


6. Yoga:

Yoga is a great workout for guys and girls of all ages and skill levels.  It’s been around for a long time and it has been proven to improve your health.  For more info check out my recent article Why you Need to Try Yoga.


Give these a shot when you’re pressed for space and see how they work for you.





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Comments (14)

Carbohydrates are well recognized to be a major source of fuel which our entire body uses during physical activity. It is advisable to consider it during the post workout period because it will provide you ample quantity of power aside from the fact that it is throughout this time wherein it is much less likely to become fats.

An additional thing you should keep in thoughts is that you have to increase resistance gradually, whilst exercising your abdominal muscles. Try to not overstrain your abdomen by exercising for numerous hours, 7 times per week. Don’t forget that many essential organs like liver, pancreas and abdomen are situated inside your abdomen, so always rest between workouts.

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