10 Best Equipment-Free Workouts for Small Spaces 2025

Updated January 2026

Finding the time and space to work out can be challenging, especially for busy professionals living in small apartments or homes. Fortunately, you don't need fancy equipment to get a great workout. Here are the 10 best equipment-free workouts for small spaces that you can do anytime, anywhere in 2025.

1. Bodyweight Squats

Difficulty Level: Easy
Calories Burned: Approximately 200 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| 30 sec rest between sets |

How to do it: Stand with your feet shoulder-width apart. Lower your body as if you're sitting in a chair, keeping your back straight and knees behind your toes. Return to standing.

2. Push-Ups

Difficulty Level: Medium
Calories Burned: Approximately 250 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-12 | 30 sec rest between sets |

How to do it: Start in a plank position with your hands slightly wider than shoulder-width. Lower your body until your chest nearly touches the floor, then push back up.

3. Plank

Difficulty Level: Medium
Calories Burned: Approximately 150 calories per 30 minutes

| Sets | Duration | |------|----------| | 3 | 30-60 sec | 30 sec rest between sets |

How to do it: Lie face down, then lift your body off the ground, balancing on your toes and forearms. Keep your body in a straight line from head to heels.

4. Lunges

Difficulty Level: Medium
Calories Burned: Approximately 200 calories per 30 minutes

| Sets | Reps (each leg) | Duration | |------|----------------|----------| | 3 | 10-12 | 30 sec rest between sets |

How to do it: 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

Difficulty Level: Hard
Calories Burned: Approximately 300 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 | 30 sec rest between sets |

How to do it: Start standing, then drop into a squat, kick your feet back into a plank, return to squat, and jump up explosively.

6. Mountain Climbers

Difficulty Level: Medium
Calories Burned: Approximately 250 calories per 30 minutes

| Sets | Duration | |------|----------| | 3 | 30-45 sec | 30 sec rest between sets |

How to do it: Start in a plank position and alternate bringing your knees to your chest quickly, as if you're running in place.

7. High Knees

Difficulty Level: Easy
Calories Burned: Approximately 200 calories per 30 minutes

| Sets | Duration | |------|----------| | 3 | 30-60 sec | 30 sec rest between sets |

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

8. Glute Bridges

Difficulty Level: Easy
Calories Burned: Approximately 180 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| 30 sec rest between sets |

How to do it: Lie on your back with knees bent. Lift your hips towards the ceiling while squeezing your glutes. Lower back down.

9. Side Leg Raises

Difficulty Level: Easy
Calories Burned: Approximately 150 calories per 30 minutes

| Sets | Reps (each leg) | Duration | |------|----------------|----------| | 3 | 10-12 | 30 sec rest between sets |

How to do it: Lie on your side and lift the top leg towards the ceiling, keeping it straight. Lower it back down without touching the other leg.

10. Yoga Stretching Routine

Difficulty Level: Easy
Calories Burned: Approximately 120 calories per 30 minutes

| Sets | Duration | |------|----------| | 1 | 10-15 min | - |

How to do it: Choose a series of stretches such as Downward Dog, Cobra, and Child’s Pose to improve flexibility and relaxation.

Conclusion

These workouts are perfect for small spaces and require no equipment, making them accessible for everyone. If you're looking for personalized guidance on your fitness journey, consider HipTrain. Our certified personal trainers offer live 1-on-1 video training sessions that fit your schedule and budget, with HSA/FSA eligibility for eligible expenses.