Best 10 Home Workouts for Limited Space 2025

Updated December 2025

Finding the motivation to stay fit while living in a small apartment can be challenging, but it doesn't have to be! With the right home workouts designed for limited space, you can achieve your fitness goals without the need for a large gym. Here are the best 10 home workouts that you can easily perform in tight quarters.

1. Bodyweight Squats

• Equipment Needed: None
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 15 reps
• Calories Burned: ~100 calories in 30 minutes
• Description: Stand with feet shoulder-width apart, lower your body as if sitting in a chair, and return to standing.

2. Push-Ups

• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Reps/Sets: 3 sets of 10 reps
• Calories Burned: ~150 calories in 30 minutes
• Description: Start in a plank position, lower your body until your chest nearly touches the floor, then push back up.

3. Plank

• Equipment Needed: None
• Difficulty Level: Intermediate
• Duration: 3 sets of 30 seconds
• Calories Burned: ~50 calories in 15 minutes
• Description: Hold a push-up position, keeping your body straight from head to heels.

4. Lunges

• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Reps/Sets: 3 sets of 10 reps (each leg)
• Calories Burned: ~120 calories in 30 minutes
• Description: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

5. Glute Bridges

• Equipment Needed: None
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 12 reps
• Calories Burned: ~80 calories in 30 minutes
• Description: Lie on your back with knees bent, lift your hips toward the ceiling, squeezing your glutes at the top.

6. Chair Dips

• Equipment Needed: Sturdy chair
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10 reps
• Calories Burned: ~100 calories in 30 minutes
• Description: Place your hands on the edge of a chair, lower your body down and push back up.

7. High Knees

• Equipment Needed: None
• Difficulty Level: Beginner
• Duration: 30 seconds (3 sets)
• Calories Burned: ~150 calories in 30 minutes
• Description: Jog in place while lifting your knees as high as possible.

8. Mountain Climbers

• Equipment Needed: None
• Difficulty Level: Intermediate
• Duration: 30 seconds (3 sets)
• Calories Burned: ~200 calories in 30 minutes
• Description: Start in a plank position and quickly alternate bringing your knees toward your chest.

9. Side Leg Raises

• Equipment Needed: None
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 12 reps (each leg)
• Calories Burned: ~70 calories in 30 minutes
• Description: Lie on your side and lift the top leg straight up, then return to starting position.

10. Yoga Flow

• Equipment Needed: Yoga mat (optional)
• Difficulty Level: All Levels
• Duration: 15-30 minutes
• Calories Burned: ~100 calories in 30 minutes
• Description: Combine poses like Downward Dog, Warrior, and Child's Pose for a complete body workout.

Summary Table of Home Workouts

| Workout | Equipment Needed | Difficulty Level | Reps/Sets/Duration | Calories Burned (30 min) | |---------------------|------------------|---------------------|---------------------|--------------------------| | Bodyweight Squats | None | Beginner | 3 sets of 15 reps | ~100 | | Push-Ups | None | Beginner to Intermediate | 3 sets of 10 reps | ~150 | | Plank | None | Intermediate | 3 sets of 30 sec | ~50 | | Lunges | None | Beginner to Intermediate | 3 sets of 10 reps | ~120 | | Glute Bridges | None | Beginner | 3 sets of 12 reps | ~80 | | Chair Dips | Sturdy chair | Intermediate | 3 sets of 10 reps | ~100 | | High Knees | None | Beginner | 30 sec (3 sets) | ~150 | | Mountain Climbers | None | Intermediate | 30 sec (3 sets) | ~200 | | Side Leg Raises | None | Beginner | 3 sets of 12 reps | ~70 | | Yoga Flow | Yoga mat | All Levels | 15-30 min | ~100 |

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