Perfect for fast training when space is low

do you go to the gym on a crowded day? (thanks, new year's resolutions and bikini season) or maybe the only place you need to exercise is your little living room, dormitory or hotel room. Don't give up exercise because of lack of space. Life can happen, sometimes when you don't have enough training space, it's easy to be tempted to give up exercise. But with this exercise, you burn calories even if there is no open space. It's a whole body conditioning with minimal equipment - you just need a pair of dumbbells! In addition, you will still have the same sense of achievement as usual.

points: Jessica Crawford / Livestrong. Com

1. Squat pressure is by far the best lower body movement, combined with shoulder pressure to make it a full body movement. The Los Angeles based personal trainer, Eli Ackley, recommended the move to her clients, "because the whole move requires two physical forces. This burns more calories and absorbs more muscle fiber than a single exercise, giving you more impact on your money. "How to do it: raise 5 to 10 pounds of dumbbells on your shoulders, squat down and make sure your knees don't exceed your toes and your feet point straight ahead. Squat down until your hamstrings are parallel to the floor. When you step out of the squat, push hard with your heels and press the dumbbell on your head, palms facing each other. Do this exercise in three groups, 12 to 15 times each time.

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2. Lunge to bicep curl

do two basic exercises, and then put them together! This exercise combines the lunge of the lower body with the bicep curl of the upper body. What to do: start with your feet together and take a big step forward. Bend your knees 90 degrees, making sure your front knee doesn't exceed your toes. Straighten your legs, stand up, and do bicep curls the same weight you used in the last exercise. Curl slowly, don't swing the weight. Use your core to make sure your back is not arched. It won't take long to feel the burn in this action! Try three sets of 10 repetitions on each leg.

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points: Jessica Crawford / Livestrong. Com

trestle walking

use this trestle change to perform a fatal core and shoulder exercise. You need as much core stability as possible. Methods: start with the push up position, put your hands in front of you, try to walk to a limited space, and then walk step by step with your feet. Then slowly walk back to the starting point with your back as flat as possible. Don't forget to breathe! To increase your core input, try to hold your chest while tightening your lower abdomen. Do three to five groups (depending on how far you can walk), and take a minute off between the two groups. If you really don't have enough space, you can try to walk on wood.

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points: Jessica Crawford / Livestrong. Com

4. Squat jump

increases the heart rate and burns some serious calories by increasing the weight gain exercise. Rachel Elisabeth Murray, a coach in Los Angeles, says squatting can improve your strength and athletic ability. But they also improve hip stretch, which is especially important if you're sitting a lot. Methods: the feet are the same width as hips, pointing straight to the front, squatting down, knees are 90 degrees angle. Jump as high as you can, bend your knees slightly, and land softly. Repeat eight times. Focus on your gluteus maximus, and through your heels, put weight on your hamstrings and gluteus maximus, not your quadriceps. Do three groups of eight repetitions.

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points: Jessica Crawford / Livestrong. Com

5. The previous plank walking of cross sit is very helpful to the overall core strength. But you need to do your abdominal exercises by challenging your oblique muscles and lowering your abdominal muscles. How to do it: first lie on your back with your hands behind your head to support your neck. Lift the right leg off the ground while bending the knee, extend the left elbow to the right knee. When doing any sit ups or abdominal exercises, make sure you don't use your lower back to help you get up from the floor. Repeat with the left leg and the right elbow, then continue alternating three groups 30 times.

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this action can aim at your gluteus maximus and oblique muscles at the same time, and guide your internal loggers. How to do it: start with your hands on 5 to 10 pounds of weight, then slowly twist your feet from left to right, then "lift the ax" over your head. Make sure your back is flat and your core is full engagement. When the weight is over your head, straighten your arms and "chop" back to your feet. When twisting, use the soles of your feet and knees to bend. When you gain or lose weight, turn your body and do a "chop" action. Do three sets of 10 on each side.

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you may hope that burp will not be part of the exercise. But there are many benefits to adding high intensity interval training to your training, including burning fat! Personal trainer Rachel Elisabeth Murray listed them as one of her most important sports, because they can enhance your strength and improve functional sports. How to do it: since you're almost at the end of your workout, use this modified version: start separating from your hip width. Bend and squat, put your hands on the ground in front of you, then jump back to the push up position. Jump your feet back to your hands, then stand up and squat. Repeat three groups eight times, two minutes rest between the two groups.

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Credit: Jessica Crawford / Livestrong. Com

8. High line

line - very simple, but very effective. This very beneficial exercise strengthens and tones your upper back, biceps and triceps. How to do it: hold 5 to 8 pounds of dumbbells, knees slightly bent, feet shoulder width apart, hands up to shoulders. Press the arm up at a 45 degree angle with the body, then stroke down. Squeeze your shoulder blades together and keep your shoulders facingBelow, the head is in line with the spine. Keep your core stable. Look forward and bend your knees slightly. Do three groups of 12 to 15 repetitions and rest for 30 seconds.

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Credit: Jessica Crawford / Livestrong. Com

other small space exercise methods your training, always thinking of the most challenging actions you can complete in the shortest time. Or become resourceful! Put a Fitness DVD in the living room. Do a more intense exercise (no equipment required). Open another YouTube exercise channel that you like best. Invest in small space friendly devices, such as a pair of dumbbells, a skipping rope or a TRX system, and you can connect to a solid door.

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Credit: Jessica Crawford / Livestrong. Com

What do you think?

What do you do when the gym is too crowded for regular exercise? Have you ever exercised in the living room, hotel or dormitory? What's your favorite sport when you don't have enough space? Do you like fitness DVDs and YouTube videos? Or do you give up your little space and go out for exercise? Share your thoughts, suggestions and questions in the comments section below!

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