How to train with little space
Do you live in a small apartment? Do you only have a corner of the living room available?
The good news is: you don't need a lot of space to train effectively .
With the right planning, any room in your home can become your own personal mini gym. In this article, we explain how you can train with little space, minimal equipment, and great results.
📏 How much space do I need to train?
All you need is the equivalent of a yoga mat: about 2 meters by 1 meter .
If you can:
- Lay you on the floor
- Extend your arms laterally
- Jump lightly without hitting the ceiling
…then you already have enough space for dozens of types of training: strength, cardio, mobility, flexibility, among others.
💡 Strategies for training in limited space
1. Choose exercises without moving
Avoid exercises that require running or excessive lateral movement. Focus on movements such as:
- Squats
- Push-ups
- Boards
- Abdominals
- Exercises with bands or short dumbbells
- Burpees, vertical jumps, and running in place (if you have the space)
2. Use body weight or small accessories
Large equipment takes up space — and it’s not necessary.
With your body weight and some simple accessories (elastic bands, dumbbells, small kettlebell, weighted backpack or towel), you can:
- Increase the intensity
- Vary the stimuli
- Adapt training to your level
3. Focus on short, intense workouts
Long workouts aren't ideal in small spaces. So, opt for formats like:
- 21-minute workouts (like Workout 365)
- HIIT (high-intensity interval training)
- Functional circuits (with 4 to 6 rotating exercises)
- Tabata (8 rounds of 20'' exercise + 10'' rest)
These are compact, high-impact sessions that allow you to maximize results in the minimum amount of space and time.
4. Create your training corner
You don't need an entire room. Just a dedicated corner:
- A folding mat
- A shelf or box with your accessories
- Speaker or headphones for music
- Mirror (optional) to see your technique
This space becomes your movement ritual — and helps you build the habit.
🧘 Examples of workouts for small spaces
- Full body bodyweight (no jumping)
- Core and stability (planks, leg lifts, crunches)
- Chair training (Bulgarian split squats, tricep dips, step ups)
- Mobility and stretching (ideal for mornings or post-workout)
All the workouts in the Treino 365 plan are designed to work in a small space, without compromising effectiveness.
🚀 Conclusion: training in limited space is possible (and effective)
The biggest obstacle isn't space. It's getting started.
And the truth is, with 2 square meters and 21 minutes a day, you can:
- Lose fat
- Gain strength
- Increase energy
- Feeling healthier and more confident
Don't let lack of space stop you.
Transform what you have… and transform yourself.
