Best 10 Home Workout Routines for Small Spaces 2025

Finding the right workout routine for small spaces can be a challenge, but with the right exercises, you can achieve an effective workout without needing a large area. Here are the Best 10 Home Workout Routines for Small Spaces that you can easily incorporate into your daily routine. Updated January 2026, these routines are designed for efficiency and effectiveness, ensuring you get the most out of your limited space.

1. Bodyweight Circuit

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 250-400 per hour

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|----------------| | Push-ups | 10-15 | 3 | 30 seconds rest| | Bodyweight Squats | 15-20 | 3 | 30 seconds rest| | Plank | 30-60s | 3 | 30 seconds rest| | Lunges | 10-15 (each leg) | 3 | 30 seconds rest|

2. Resistance Band Workout

Equipment Needed: Resistance bands
Difficulty Level: Intermediate
Calories Burned: Approximately 200-350 per hour

| Exercise | Reps | Sets | Duration | |------------------------|--------|------|----------------| | Banded Squats | 15-20 | 3 | 30 seconds rest| | Banded Rows | 10-15 | 3 | 30 seconds rest| | Banded Chest Press | 10-15 | 3 | 30 seconds rest| | Banded Lateral Raises | 10-15 | 3 | 30 seconds rest|

3. Yoga Flow

Equipment Needed: Yoga mat
Difficulty Level: All Levels
Calories Burned: Approximately 180-300 per hour

| Pose | Duration | |-----------------------|----------------| | Downward Dog | 1 minute | | Warrior II | 1 minute (each side) | | Tree Pose | 1 minute (each side) | | Child’s Pose | 1 minute |

4. HIIT (High-Intensity Interval Training)

Equipment Needed: None
Difficulty Level: Intermediate to Advanced
Calories Burned: Approximately 400-600 per hour

| Exercise | Duration | Sets | Rest | |--------------------|------------------|------|----------------| | Jumping Jacks | 30 seconds | 4 | 15 seconds | | Burpees | 30 seconds | 4 | 15 seconds | | Mountain Climbers | 30 seconds | 4 | 15 seconds | | High Knees | 30 seconds | 4 | 15 seconds |

5. Core Strengthening

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 200-350 per hour

| Exercise | Reps | Sets | Duration | |--------------------|--------|------|----------------| | Bicycle Crunches | 15-20 | 3 | 30 seconds rest| | Russian Twists | 15-20 | 3 | 30 seconds rest| | Leg Raises | 10-15 | 3 | 30 seconds rest| | Plank Jacks | 10-15 | 3 | 30 seconds rest|

6. Pilates Routine

Equipment Needed: Yoga mat (optional)
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 250-400 per hour

| Exercise | Reps | Sets | Duration | |--------------------|--------|------|----------------| | The Hundred | 1 set | 3 | 30 seconds rest| | Roll Up | 10-15 | 3 | 30 seconds rest| | Leg Circles | 10-15 (each leg) | 3 | 30 seconds rest| | Side Leg Lifts | 10-15 (each leg) | 3 | 30 seconds rest|

7. Chair Exercises

Equipment Needed: Sturdy chair
Difficulty Level: All Levels
Calories Burned: Approximately 150-250 per hour

| Exercise | Reps | Sets | Duration | |----------------------|--------|------|----------------| | Seated Leg Lifts | 10-15 (each leg) | 3 | 30 seconds rest| | Chair Dips | 10-15 | 3 | 30 seconds rest| | Seated Torso Twist | 10-15 (each side) | 3 | 30 seconds rest| | Standing Calf Raises | 15-20 | 3 | 30 seconds rest|

8. Tabata Training

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 400-700 per hour

| Exercise | Duration | Sets | Rest | |--------------------|------------------|------|----------------| | Burpees | 20 seconds | 8 | 10 seconds | | Squat Jumps | 20 seconds | 8 | 10 seconds | | Push-Ups | 20 seconds | 8 | 10 seconds | | Plank | 20 seconds | 8 | 10 seconds |

9. Kickboxing Routine

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

| Exercise | Duration | Sets | Rest | |--------------------|------------------|------|----------------| | Jab-Cross Combo | 1 minute | 3 | 30 seconds rest| | Front Kicks | 1 minute | 3 | 30 seconds rest| | Side Kicks | 1 minute | 3 | 30 seconds rest| | Uppercuts | 1 minute | 3 | 30 seconds rest|

10. Stretching Routine

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 100-200 per hour

| Stretch | Duration | |---------------------|----------------| | Neck Stretch | 30 seconds (each side) | | Shoulder Stretch | 30 seconds (each side) | | Hamstring Stretch | 30 seconds (each leg) | | Quadriceps Stretch | 30 seconds (each leg) |

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With these efficient workout routines, you can maximize your results in minimal space. If you’re looking for personalized guidance, HipTrain offers affordable 1-on-1 live video personal training that fits your busy lifestyle. Plus, our services are HSA/FSA approved for eligible expenses.