Best 10 Home Workout Routines for Limited Space 2025

Finding effective home workouts that fit into limited space can be a challenge, especially for those living in small apartments. Fortunately, there are plenty of effective routines that require little to no equipment and can be easily performed in tight quarters. Below is a curated list of the best home workout routines for 2025, updated January 2026, designed specifically for limited spaces.

1. Bodyweight Circuit Training

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 300-400 per hour

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

Tips:

• Maintain proper form to avoid injuries.
• Rest for 30 seconds between sets.

2. Yoga Flow

Equipment Needed: Yoga mat
Difficulty Level: All Levels
Calories Burned: Approximately 200-300 per hour

| Pose | Duration | |-------------------|----------| | Downward Dog | 1 min | | Warrior I | 1 min | | Tree Pose | 1 min | | Child’s Pose | 1 min |

Tips:

• Focus on your breathing for relaxation.
• Use a wall for balance during standing poses.

3. HIIT (High-Intensity Interval Training)

Equipment Needed: None
Difficulty Level: Intermediate to Advanced
Calories Burned: Approximately 500-600 per hour

| Exercise | Duration | Rest | Sets | |-------------------|-----------|--------|------| | Burpees | 30 sec | 15 sec | 4 | | Mountain Climbers | 30 sec | 15 sec | 4 | | High Knees | 30 sec | 15 sec | 4 | | Plank Jacks | 30 sec | 15 sec | 4 |

Tips:

• Push yourself during work intervals for maximum benefit.
• Modify exercises as needed for your fitness level.

4. Pilates Routine

Equipment Needed: Yoga mat
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 250-350 per hour

| Exercise | Reps | Sets | |-------------------|-------|------| | The Hundred | 1 set | 3 | | Leg Circles | 10-15 | 3 | | Roll-Up | 10-15 | 3 | | Side Leg Lifts | 10-15 | 3 |

Tips:

• Focus on slow, controlled movements.
• Engage your core throughout each exercise.

5. Resistance Band Workout

Equipment Needed: Resistance bands
Difficulty Level: Beginner to Advanced
Calories Burned: Approximately 300-400 per hour

| Exercise | Reps | Sets | |-------------------|-------|------| | Bicep Curls | 12-15 | 3 | | Band Squats | 15-20 | 3 | | Tricep Extensions | 12-15 | 3 | | Lateral Band Walks| 10-15 | 3 |

Tips:

• Choose a band that offers the right resistance for your level.
• Ensure controlled movements to maximize effectiveness.

6. Core Strengthening Routine

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 200-300 per hour

| Exercise | Reps | Sets | |-------------------|-------|------| | Bicycle Crunches | 15-20 | 3 | | Russian Twists | 15-20 | 3 | | Side Plank | 30 sec| 3 | | Leg Raises | 10-15 | 3 |

Tips:

• Keep your lower back pressed into the mat during exercises.
• Focus on slow, controlled movements for better engagement.

7. Dance Workout

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 300-500 per hour

| Dance Style | Duration | |-------------------|----------| | Zumba | 30 min | | Hip-Hop | 30 min | | Freestyle | 30 min |

Tips:

• Choose music that energizes you.
• Let loose and have fun while moving!

8. Low-Impact Cardio

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 200-300 per hour

| Exercise | Duration | |-------------------|----------| | March in Place | 5 min | | Step Touch | 5 min | | Side Leg Lifts | 5 min | | Heel Digs | 5 min |

Tips:

• Keep your movements gentle to avoid strain.
• Focus on maintaining a steady pace.

9. Stretching Routine

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 100-150 per hour

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

Tips:

• Hold each stretch to enhance flexibility.
• Breathe deeply to relax your muscles.

10. Personalized Training with HipTrain

Equipment Needed: None (live video training)
Difficulty Level: All Levels
Calories Burned: Varies based on workout

HipTrain offers affordable live 1-on-1 personal training that can be tailored to your limited space and specific fitness goals. With certified trainers, you can enjoy flexible scheduling and workouts that fit into your busy lifestyle. Plus, HipTrain is HSA/FSA approved for eligible expenses!

Why Choose HipTrain?

• Personalized workouts designed for your space.
• Affordable pricing compared to traditional gyms.
• Flexibility to train from home.

Incorporate these home workout routines into your schedule and enjoy the benefits of staying fit, even in limited spaces!