How to Build a Home Gym or Hyrox Gym in a BTO HDB: Simple Setups to Full Hyrox-Ready Training Spaces

How to Build a Home Gym or Hyrox Gym in a BTO HDB: Simple Setups to Full Hyrox-Ready Training Spaces

With limited space in most Singapore homes, especially BTO HDB flats, many people assume it’s impossible to build a functional home gym or a Hyrox gym. But with smart equipment choices and compact planning, you can create a highly effective training space that fits your daily lifestyle and supports serious performance goals.

At TheGreatCompany.co, we design efficient setups that fit easily into bedrooms, study rooms, and living rooms — from a basic NUO dumbbell + rack setup to a complete Hyrox-style training zone.

A Simple Home Gym Setup for BTO HDB Flats

If you’re starting small or want a clean minimalist setup, all you need is:

✅ NUO Adjustable Dumbbells (20/24/32/36/40kg)

NUO dumbbells replace an entire rack of fixed weights, making them ideal for BTO HDB spaces where storage and noise control matter. They allow you to train strength, conditioning and Hyrox-based movements without clutter.

✅ A Compact Rack / Stand

A slim, small-footprint rack gives you the support for squats, presses, lunges and basic functional movements without taking over your room.

This simple setup works perfectly in a BTO bedroom, study room, or even a corner of the living room.

Exercises You Can Do With Just NUO Dumbbells + Rack

Here is how you can cover a full Hyrox training cycle using only these two pieces of equipment:

Strength Movements

  • Dumbbell front squats

  • Goblet lunges

  • Dumbbell deadlifts

  • Overhead presses

  • Bent-over rows

  • Bench press (with a simple bench or rack attachment)

Hyrox-Specific Movements

  • Farmer carries

  • Walking lunges

  • Burpee broad jump drills

  • Dumbbell thrusters

  • Power cleans

  • Wall ball alternatives using dumbbell thrusters

Endurance & Conditioning

  • Dumbbell snatch intervals

  • High-rep shoulder-to-overhead

  • Squat-to-press sprint sets

  • EMOM dumbbell conditioning circuits

Even with this simple setup, you can train almost every Hyrox station except the cardio machines.

Expanding to a Full Hyrox Gym Setup in a BTO HDB

For a more complete Hyrox-style training space, you can gradually add additional compact equipment:

1. Foldable Running Pad / Compact Treadmill

Allows interval runs and pacing practice without taking up space.

2. Ski Trainer (Wall Mounted or Floor Stand)

Perfect for Hyrox SkiErg station work.

3. Rowing Machine (Compact Version)

For power-endurance sessions and race simulation.

4. Rubber Flooring (2m × 3m or 3m × 3m)

Protects your HDB flooring, reduces noise, and supports burpees, lunges and sled-simulation drills.

5. Sliders or Low-Friction Boards

Useful for mimicking sled pushes and improving leg drive.

6. Optional Functional Trainer or Smart Trainer

Great for simulated sled pulls, rows, core rotations and accessory strength training.

All the above still fit easily into a standard BTO HDB room, without needing a large studio.

Training Directions With NUO Dumbbells (Hyrox-Focused)

If Your Goal Is Strength (Hyrox Power Output)

  • Heavy dumbbell squats

  • Romanian deadlifts

  • Weighted lunges

  • Overhead strength work

  • Single-arm rows for upper-body pulling power

If Your Goal Is Conditioning (Hyrox Engine Work)

  • High-rep thrusters

  • Dumbbell snatches

  • Alternating lunges at speed

  • Burpees with dumbbell step-overs

  • Farmer carry intervals

NUO dumbbells allow you to train both power and engine, which are the foundations of Hyrox performance.

Example BTO HDB Home Gym Layouts

Layout A — Minimalist Corner Setup

  • NUO dumbbells

  • Rack

  • Small 2m × 2m flooring area
    Great for everyday strength + Hyrox conditioning.

Layout B — Bedroom Hyrox Mini Gym

  • NUO dumbbells

  • Rack + bench

  • Running pad

  • Ski trainer on wall

  • 2m × 3m rubber flooring
    Still fits inside most BTO common rooms.

Layout C — Living Room Hybrid Hyrox Gym

  • Foldable treadmill

  • NUO dumbbells

  • Slim rack

  • Sliders for sled simulation

  • Light functional zone that blends with home aesthetics

Why Hyrox-Style Training Works So Well in a BTO Home Gym

  • Uses minimal equipment

  • Mostly bodyweight + functional patterns

  • Easy to perform in small spaces

  • Dumbbell-based movements translate directly to race performance

  • Versatile workout options (strength, endurance, mixed sessions)

  • Training is fast, efficient, and compatible with busy work schedules

A Hyrox-focused home gym fits perfectly with the Singapore lifestyle — compact, convenient, and performance-driven.