Mark Out Your Space
Use masking tape to mark about 140 cm by 140 cm — roughly two square metres. That fits lunges, push-ups, planks, and rows. Leave about 30 cm clear of the coffee table and TV so your arms have room.
If others use the room, roll up your mat behind the door and keep socks and water in a small basket. Tidying up takes half a minute and helps your brain switch into “workout time.”
Safe Floor and Grip
Timber and tiles can be slippery in socks. Use a yoga mat barefoot, or shoes with grip indoors. Fix rugs with non-slip backing — especially on polished floors. For table rows, check the table doesn’t slide before you put your weight on it.
- Mat centred in the taped zone
- Towel for sweat on humid days
- Ceiling fan on for airflow
Three Spots in One Corner
Think of three areas: push (wall or bench), floor (plank, push-up), and pull (under the table). Turn your body between them instead of moving furniture mid-workout. Look up for fans and lights before you raise your arms.
A Simple 20-Minute Workout
Minutes 0–5
March on spot, arm circles, hip hinges, leg swings.
Minutes 5–12
Circuit: eight squats, six incline push-ups, eight reverse lunges each leg, twenty-second plank—three rounds, rest ninety seconds.
Minutes 12–17
Table rows three sets of eight, slow tempo.
Minutes 17–20
Stretch hip flexors and chest against wall.
Flats and Shared Homes
Choose quiet moves — step-back lunges instead of jump squats. Train mid-morning or afternoon if neighbours are sleeping. Keep music at a normal talking level. Tell housemates where you’re training so nobody opens a door into you.
Cool-down stretchesStay Safe in a Small Room
Small rooms mean more trip hazards. Move cords, pets, and toys out of your taped zone. Only use furniture that won’t tip for rows. Stop if you feel sharp pain. This is general info — not personal medical advice.
- Light: Train where you can see the floor clearly.
- Shoes: Match footwear to how slippery the floor is.
- Kids: Keep children away from tables you’re pulling on.