Small space workouts to get active anywhere

Couple doing tricep dip exercises using their sofa at home

There are some great activities you can do to stay healthy, even if you’re short on space, can’t get to the gym, or can’t leave your house. You just need to be clever: use everyday objects and furniture as your gym equipment, and use your own body weight as resistance. Let’s get started with a small-space workout!

Mountain climbers

Start like you’re halfway through a push-up (like a perfectly straight plank) and move your right knee to your left ear, directly under your chest, then return it to the start. Do the opposite with your left knee, and repeat, quickly and continuously, for 20 seconds. Then take a 10 second break and start again. Depending on your fitness, aim for up to 8 rounds.

Check your mountain climbers form.

Wall squats

With your back against the wall, lower yourself into a sitting position with your legs at a 90-degree angle and hold the position. Depending on your fitness levels, try this exercise three times for 30 to 60 seconds.

Tricep dips

Find a safe, sturdy piece of furniture, like your favourite chair, your sofa or the wooden end of your bed. With your hands palm down on the edge of the bed or chair, lower your body down, dipping close to the floor, then push down into your palms to bring your body back up to your starting position. Make sure you slowly dip down, keeping your backside and your back close to the bed or chair. Depending on your fitness, aim for up to 3 sets of 6 reps.

Check your tricep dips form.

Inclined push ups

Use the same bit of home furniture for this one too. Put your hands on the chair or bed end and do a push up. Depending on your fitness, aim for three sets of 10 to 12.

See other push up options.

Woman doing an inclined pushup using a stable, heavy duty outdoor coffee table on her deck


Lay on the ground, facing downwards. Lift yourself up, so that your weight is resting on your elbows and your tippy toes while your back and legs are straight. Stay this way until it becomes uncomfortable, but depending on your fitness level then you should aim for a minute. Rest and repeat up to 2 to 3 times.

Option: Add some movement with a plank push-up.


Start in a standing position, then lower down to a plank position on the ground, with your hands directly under your shoulders. Next, bend your elbows and lower yourself down until your chest touches the ground, then push back up, stand up and jump into the air. Depending on your fitness, aim to do this for 8 rounds of 20 seconds each.

Build your own workout at home with these easy-to-follow workout routines.

Man doing a one-legged squat into an office chair promoting a new seat lunch break workout routine

Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.