Best 10 Home Workouts for Small Spaces 2025

Finding effective home workouts that fit into small spaces can be challenging, but with the right exercises, you can achieve a great workout without needing a large area. Here are the best 10 home workouts designed for small spaces, updated January 2026. Each workout is efficient, requires minimal equipment, and can help you stay fit right from the comfort of your home.

1. Bodyweight Squats

• Equipment Needed: None
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 15 reps
• Calories Burned: Approximately 100 calories in 30 minutes

How to Perform:

1. Stand with feet shoulder-width apart.
2. Lower your body as if sitting back into a chair.
3. Keep your chest up and knees behind your toes.
4. Return to standing.

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2. Push-Ups

• Equipment Needed: None
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10-15 reps
• Calories Burned: Approximately 150 calories in 30 minutes

How to Perform:

1. Start in a plank position with hands shoulder-width apart.
2. Lower your body until your chest nearly touches the floor.
3. Push back up to the starting position.

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3. Plank Variations

• Equipment Needed: None
• Difficulty Level: Intermediate
• Duration: 30-60 seconds per variation
• Calories Burned: Approximately 120 calories in 30 minutes

How to Perform:

1. Standard Plank: Hold a plank position on forearms and toes.
2. Side Plank: Rotate to one side, balancing on one arm and the side of your foot.

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4. Jumping Jacks

• Equipment Needed: None
• Difficulty Level: Beginner
• Duration: 30 seconds on, 30 seconds rest, repeat for 5 rounds
• Calories Burned: Approximately 200 calories in 30 minutes

How to Perform:

1. Stand upright with feet together.
2. Jump while spreading your legs and raising arms overhead.
3. Jump back to the starting position.

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5. Lunges

• Equipment Needed: None
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10 reps per leg
• Calories Burned: Approximately 120 calories in 30 minutes

How to Perform:

1. Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.
2. Push back to the starting position and switch legs.

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6. High Knees

• Equipment Needed: None
• Difficulty Level: Beginner
• Duration: 30 seconds on, 30 seconds rest, repeat for 5 rounds
• Calories Burned: Approximately 200 calories in 30 minutes

How to Perform:

1. Stand with feet hip-width apart.
2. Run in place while lifting your knees as high as possible.

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7. Tricep Dips

• Equipment Needed: A sturdy chair or low table
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10-12 reps
• Calories Burned: Approximately 100 calories in 30 minutes

How to Perform:

1. Sit on the edge of a chair, hands beside your hips.
2. Slide off the chair and lower your body by bending your elbows.
3. Push back up to the starting position.

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8. Wall Sit

• Equipment Needed: A wall
• Difficulty Level: Beginner
• Duration: 30-60 seconds, 3 sets
• Calories Burned: Approximately 80 calories in 30 minutes

How to Perform:

1. Lean against a wall and slide down until your thighs are parallel to the ground.
2. Hold the position while keeping your back flat against the wall.

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9. Glute Bridges

• Equipment Needed: None
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 15 reps
• Calories Burned: Approximately 100 calories in 30 minutes

How to Perform:

1. Lie on your back with knees bent and feet flat on the floor.
2. Lift your hips towards the ceiling while squeezing your glutes.
3. Lower back down and repeat.

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10. Core Twists

• Equipment Needed: None
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 15 reps per side
• Calories Burned: Approximately 80 calories in 30 minutes

How to Perform:

1. Sit on the floor with knees bent and lean back slightly.
2. Twist your torso to one side, then return to center and twist to the other side.

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These workouts can be performed in a small area, making them perfect for home exercise routines. If you're looking for personalized guidance and support, consider trying HipTrain for affordable 1-on-1 live personal training. Our certified trainers can help you navigate these workouts effectively while fitting into your schedule. Plus, our services are HSA/FSA approved for eligible expenses!