10 Best Equipment-Free Workouts for Small Spaces

Updated January 2026

Finding ways to stay fit in a small space can be challenging, but with the right bodyweight exercises, you can get a great workout without needing any equipment. Here are the 10 best equipment-free workouts for small spaces that will help you stay active and healthy right at home.

1. Bodyweight Squats

Sets: 3
Reps: 15-20
Duration: 10 minutes
Calories Burned: 100-150
Difficulty Level: Beginner

Description: Stand with your feet shoulder-width apart and lower your body as if sitting back into a chair. Keep your chest up and knees behind your toes. Return to standing.

2. Push-Ups

Sets: 3
Reps: 10-15
Duration: 10 minutes
Calories Burned: 80-120
Difficulty Level: Intermediate

Description: Start in a plank position with your hands under your shoulders. Lower your body until your chest nearly touches the floor, then push back up. Modify by doing knee push-ups if needed.

3. Plank

Sets: 3
Duration: 30-60 seconds
Calories Burned: 50-70
Difficulty Level: Intermediate

Description: Lie face down, then lift your body off the ground with your forearms and toes. Keep your body in a straight line from head to heels.

4. Lunges

Sets: 3
Reps: 10-15 per leg
Duration: 10 minutes
Calories Burned: 100-150
Difficulty Level: Intermediate

Description: Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle. Push back to the starting position and switch legs.

5. Burpees

Sets: 3
Reps: 8-12
Duration: 10 minutes
Calories Burned: 100-150
Difficulty Level: Advanced

Description: Start standing, drop into a squat, kick your feet back into a plank, do a push-up, return to the squat position, and jump up.

6. Mountain Climbers

Sets: 3
Duration: 30-45 seconds
Calories Burned: 100-150
Difficulty Level: Intermediate

Description: Start in a plank position and quickly draw one knee towards your chest, then switch legs in a running motion.

7. Glute Bridges

Sets: 3
Reps: 15-20
Duration: 10 minutes
Calories Burned: 50-70
Difficulty Level: Beginner

Description: Lie on your back with knees bent. Lift your hips towards the ceiling, squeezing your glutes at the top, then lower back down.

8. High Knees

Sets: 3
Duration: 30-45 seconds
Calories Burned: 100-150
Difficulty Level: Intermediate

Description: Stand tall and run in place, bringing your knees up to hip level as fast as you can.

9. Side Lunges

Sets: 3
Reps: 10-12 per side
Duration: 10 minutes
Calories Burned: 100-150
Difficulty Level: Intermediate

Description: Step out to the side, bending the knee of the stepping leg while keeping the other leg straight. Push back to the center and switch sides.

10. Core Twists

Sets: 3
Reps: 15-20 per side
Duration: 10 minutes
Calories Burned: 50-70
Difficulty Level: Beginner

Description: Sit on the floor with your knees bent. Lean back slightly and twist your torso side to side, engaging your core.

Workout Summary Table

| Workout | Sets | Reps/Duration | Calories Burned | Difficulty Level | |--------------------|------|-----------------------|------------------|------------------| | Bodyweight Squats | 3 | 15-20 | 100-150 | Beginner | | Push-Ups | 3 | 10-15 | 80-120 | Intermediate | | Plank | 3 | 30-60 seconds | 50-70 | Intermediate | | Lunges | 3 | 10-15 per leg | 100-150 | Intermediate | | Burpees | 3 | 8-12 | 100-150 | Advanced | | Mountain Climbers | 3 | 30-45 seconds | 100-150 | Intermediate | | Glute Bridges | 3 | 15-20 | 50-70 | Beginner | | High Knees | 3 | 30-45 seconds | 100-150 | Intermediate | | Side Lunges | 3 | 10-12 per side | 100-150 | Intermediate | | Core Twists | 3 | 15-20 per side | 50-70 | Beginner |

These workouts are perfect for anyone looking to stay fit in smaller spaces. For those seeking personalized guidance, consider HipTrain's affordable live 1-on-1 personal training sessions. Our certified trainers can help you maximize your home workouts without any equipment, all while being HSA/FSA approved for eligible expenses.