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Trainer tips for working out at home when you don’t have much room

2. Use small items already in your home.

working out at home

So you're feeling a bit out of shape? We get it, mama. You're quarantined at home, baking and working on homeschooling projects. If you're trying to get some exercise in, it might be difficult when you don't have access to a gym or large space—or don't have space for more equipment.

That's why we asked FitOn's master trainers and go-to wellness experts, Christine Bullock and Caroline Pearce, to share their tips that are not only beneficial to burning calories, but are perfect for any free space in your home.


Here are trainer tips on how to stay fit at home when you don't have much space:

1. Try sprinters arms

Having strength in your arms can benefit your overall health. In fact, The American Heart Association recommends strength training at least twice a week. It may sound challenging, but working on your arms can be done in any room of your house, or even outdoors in a field or your backyard. Just grab a corner and try it.

To do this, Pearce suggests fixing your feet to the ground in a split squat position and moving your arms back and forth as fast as you can (almost as if you're running) for 60 seconds, switching the lead leg halfway. "Work for three rounds total and feel your heart rate elevate whilst not even moving from the floor," she says.

2. Use small items already in your home

Gone are the days of spending loads of money to outfit your at-home gym—did you know that your home is already filled with fitness equipment that doesn't take up extra space when in use? "Use folded up towels as gliders on a wooden or smooth floor surface—it's the perfect way to get in a quiet cardio workout," says Pearce. "Place the towel under your feet, slide it behind (reverse lunge) then to the side (lateral lunge) one leg at a time."

3. Focus on more reps, not heavy weights

Most fitness pros say that 4 to 6 repetitions with heavier weights will give you increased muscle size, but increased reps with small movements can be just as effective.

"I recommend using small focused movements for up to 30 reps," says Bullock. "For example, low plie pulse, low squat pulse, leg lift pulse, low push-up pulse or arm extension pulse are great exercises to get your heart rate up and sweat even faster."

4. Try a resistance band

Resistance bands can work most of your body in one move and they're so small they can even fit just about anywhere. Bonus: Most are under $20 and can be added to almost any exercise. "Add a resistance band to simple cardio moves like jumping jacks, squat jumps, push-ups or boxing punches," says Bullock. "The added resistance weight adds a challenge to more muscle groups, getting your burn in faster and with less impact cardio."

5. Use toddlers as props

"I use my toddler as a prop during workouts [to save space]," says Bullock. "I let her jog the room and then when she comes near me I stack her on my hip for squats, lay her down for push-up kisses, or do bear crawls around the room chasing her."

6. Engage your core with bicycle abs

Bicycle abs, also known as bicycle crunches, are a great core strengthening workout that doesn't require much room. It's a great way to engage deep abs and tone obliques. To do this, first lay on your back, and cycle your legs, moving your elbows toward the opposite knee with each cycle, says Pearce. "You can move fast for this exercise and get a great cardio effect without any disturbance to your neighbors," she says.

14 sweet 'just thinking of you' gifts for every mama

A sweet surprise that tells her you've been thinking of her might be the pick-me-up she needs.

Who says you have to wait for birthdays or holidays to give your bestie a great gift? A sweet surprise that tells her you've been thinking of her might be the pick-me-up she needs in these more-than-trying times. We've rounded up some of our favorite go-to gifts that are certain to be a bright spot in her week. But be warned, you may want to snag a few for yourself. (You deserve it, mama.)

Here are some our favorite "just because" gifts to give our hardworking mama friends.

New Mother face + body care duo

volition face + body care duo

This correcting oil and stretch mark minimizer is perfect for the pregnant mama looking to keep her pregnancy glow. The correcting oil brightens the skin while reducing dark spots, and the stretch mark minimizer works to smooth her ever-growing belly.

$70

Allover roller

esker allover roller

This jade roller goes beyond your typical face roller and can be used anywhere on the body. It works to increase stimulation and reduce puffiness and is perfect for applying any oils to the face or body. Plus, it feels like a mini spa treatment.

$65

Kombucha making kit

farmsteady kombucha making kit

What could be a more perfect gift for the health-obsessed friend? This kombucha making kit comes with everything you need to brew your own homemade green tea kombucha. They'll think this is the tastiest gift ever.

$45

Laetitia lipstick

cupid & psyche laetitia

This red lipstick is perfect for your makeup enthusiast bestie who is looking to spruce up her life in quarantine. Crafted in the United States, these bee and vegan-friendly and cruelty-free lipsticks are created to flatter all complexions. Cupid and Psyche Beauty makes finding the perfect red lip way too easy!

$23

Jigsaw puzzle

inner piecec jigsaw puzzle

Mamas need to destress now more than ever during quarantine. This adorable jigsaw puzzle is perfect for the mama who needs a brain break! The 500-piece puzzle designed by artist Ray Oranges features an abstract gradient design that fits a standard frame when completed. Bonus: It's printed on recycled paper and the company donates $1 from every puzzle sold to youth mindfulness programs.

$30

Matilda's Bloombox

matilda's bloombox

If we have to be stuck inside, we might as well have some gorgeous florals to brighten up the space. Matilda's Bloombox locally sources blooms, delivers them to her door and provides simple tips on how to arrange it into a beautiful bouquet.

$39

'I Am Enough' bracelet

I Am Enough bracelet

Let this dainty bracelet serve as a constant reminder to your bestie that she is enough. She'll wear this on her wrist and read this daily oath to herself, "I Am Enough."

$35

Glow assorted teas

vahdam low assorted teas

This tea gift box set covers the entire spectrum of flavors from sweet to spicy. Individually packaged in beautiful tins, your gal pal will feel like a queen sipping her morning tea. Originally $40, this set is currently on sale for just $24. We'll take two, please.

$24

Find your voice journal

find your voice journal

Journaling is a great way to ease anxiety and will slow your bestie's racing mind before bed. This gift is perfect for first time journalists and includes prompts, daily quotes and coloring pages to help her unlock her potential and find her voice.

$22

Premium frother

shore magic premium frother

This gift is fitting for your latte-sipping bestie who can't go a day without her coffee. All she has to do is add two scoops of collagen to her favorite drink, and she'll have a perfectly foamy drink ready in seconds. Skipping the drive-thru line has never been so easy!

$25

Bath soak infusion kit

maude bath soak infusion kit

Say hello to hydration! She'll be feeling smooth and relaxed as ever after a long bath soaking in these salts. This vegan + cruelty-free set incorporates dead sea salt and dehydrated coconut milk powder for an ultra hydrating experience.

$32

Tiny Tags 'mama' necklace

Tiny Tags 'mama' necklace

It's a hard-earned title she answers to a hundred times per day. Whether she's new to the club or a seasoned professional, this delicate script 'mama' necklace is guaranteed to be a perfect fit.

$105

Superfood honey

Beekeeper's Naturals B.Powered honey

With a lack of sleep and jam-packed days, getting through the afternoon can be a real challenge. Send her a powerful pick-me-up in the form of a therapeutic blend of royal jelly, bee pollen, propolis and raw honey. It makes the ideal companion for tea, smoothies, yogurt or even on its on.

$17

Calming midnight mask with melatonin

Who doesn't deserve a reminder to pamper themself every once in awhile? Even better, this mask does all its work at night while you're sleeping with no extra effort needed. It's an amazing plant-powered antioxidant-packed mask that has melatonin, wild dandelion leaf and hyaluronic acid to rehydrate, repair and reset facial skin. It's so good, you might want to gift it to yourself. We won't tell, mama.

$68

We independently select and share the products we love—and may receive a commission if you choose to buy. You've got this.

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