Best 10 Home Workout Plans for Small Spaces 2025

Updated December 2025

Finding space to work out at home can be a challenge, especially in smaller living areas. Fortunately, you can still achieve your fitness goals with effective home workout plans designed specifically for small spaces. Here are the best 10 home workout plans to consider in 2025, offering a variety of exercises with minimal equipment.

1. Bodyweight Circuit Training

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approx. 300-400 per session

| Exercise | Reps | Sets | Duration | |--------------------|-------|------|-------------| | Push-Ups | 10-15 | 3 | 30 seconds | | Squats | 15-20 | 3 | 30 seconds | | Plank | 30 sec| 3 | 30 seconds | | Jumping Jacks | 20 | 3 | 30 seconds |

Description:

A bodyweight circuit is perfect for small spaces as it requires no equipment. This plan can be done in your living room or even a bedroom.

2. Resistance Band Workout

Equipment Needed: Resistance bands
Difficulty Level: Intermediate
Calories Burned: Approx. 250-350 per session

| Exercise | Reps | Sets | Duration | |----------------------|-------|------|-------------| | Band Squats | 15 | 3 | 30 seconds | | Seated Row | 12 | 3 | 30 seconds | | Lateral Band Walks | 10-15 | 3 | 30 seconds | | Chest Press | 12 | 3 | 30 seconds |

Description:

Resistance bands are versatile and can easily fit into any small space. They offer a great way to build strength without bulky weights.

3. HIIT Workouts

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approx. 400-600 per session

| Exercise | Duration | Sets | |-----------------------|-----------|------| | Burpees | 30 sec | 4 | | High Knees | 30 sec | 4 | | Mountain Climbers | 30 sec | 4 | | Rest | 30 sec | 4 |

Description:

High-Intensity Interval Training (HIIT) is effective for burning calories in a short amount of time, making it perfect for small spaces.

4. Yoga Flow

Equipment Needed: Yoga mat
Difficulty Level: All levels
Calories Burned: Approx. 200-300 per session

| Pose | Duration | Sets | |-----------------------|----------------|------| | Downward Dog | 1 min | 2 | | Warrior II | 30 sec each side| 2 | | Tree Pose | 30 sec each side| 2 | | Child’s Pose | 1 min | 2 |

Description:

Yoga requires minimal space and equipment, focusing on flexibility and relaxation. It's suitable for all fitness levels.

5. Core Strengthening Routine

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approx. 200-300 per session

| Exercise | Reps | Sets | Duration | |----------------------|-------|------|-------------| | Bicycle Crunches | 15 | 3 | 30 seconds | | Russian Twists | 12-15 | 3 | 30 seconds | | Plank with Shoulder Taps | 10 each side | 3 | 30 seconds |

Description:

Focusing on core exercises enhances stability and strength, perfect for small areas.

6. Dance Cardio

Equipment Needed: None
Difficulty Level: All levels
Calories Burned: Approx. 300-500 per session

| Move | Duration | Sets | |----------------------|-----------|------| | Freestyle Dance | 5 min | 3 | | Side Steps | 1 min | 3 | | Grapevine Steps | 1 min | 3 | | Cool Down | 2 min | 1 |

Description:

Dance cardio is a fun way to get your heart rate up without needing a lot of space.

7. Pilates Routine

Equipment Needed: Yoga mat
Difficulty Level: Beginner to Intermediate
Calories Burned: Approx. 250-350 per session

| Exercise | Reps | Sets | Duration | |----------------------|-------|------|-------------| | The Hundred | 1 set | 2 | 1 min | | Roll-Up | 10 | 3 | 30 seconds | | Leg Circles | 10 each leg | 3 | 30 seconds |

Description:

Pilates focuses on core strength and flexibility, and it can be performed on a mat in a small space.

8. Stretching and Mobility Routine

Equipment Needed: None
Difficulty Level: All levels
Calories Burned: Approx. 100-200 per session

| Stretch | Duration | Sets | |----------------------|-----------|------| | Neck Stretch | 30 sec | 1 | | Shoulder Stretch | 30 sec | 1 | | Hamstring Stretch | 30 sec | 1 | | Quadriceps Stretch | 30 sec | 1 |

Description:

A stretching routine helps improve flexibility and recovery while requiring minimal space.

9. Tabata Training

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approx. 400-600 per session

| Exercise | Duration | Sets | |----------------------|-----------|------| | Jump Squats | 20 sec | 8 | | Rest | 10 sec | 8 | | Push-Ups | 20 sec | 8 | | Rest | 10 sec | 8 |

Description:

Tabata training is a high-intensity workout that can be done in short bursts, making it ideal for small spaces.

10. Virtual Personal Training with HipTrain

Equipment Needed: None (optional dumbbells)
Difficulty Level: Customized
Calories Burned: Varies based on workout

Description:

HipTrain offers affordable live 1-on-1 personal training sessions tailored to your specific needs and space constraints. With certified trainers, you can work out effectively from the comfort of your home.

---

Each of these workout plans is designed to maximize your fitness potential in limited space while being convenient and effective. Whether you're a beginner or an advanced fitness enthusiast, there's something for everyone.