Best 10 Home Workouts for Small Spaces 2025

Updated December 2025

Finding effective home workouts that fit small spaces can be a challenge, but with the right exercises, you can get a fantastic workout without needing a gym. Here are the best 10 home workouts for small spaces that require minimal equipment and deliver maximum results.

1. Bodyweight Squats

• Sets: 3
• Reps: 15-20
• Duration: 10 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~100 calories

How to Perform:

Stand with your feet shoulder-width apart. Lower your body as if sitting in a chair, keeping your chest up and knees over your toes. Push through your heels to return to standing.

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2. Push-Ups

• Sets: 3
• Reps: 10-15
• Duration: 10 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~120 calories

How to Perform:

Start in a plank position with your hands under your shoulders. Lower your body until your chest nearly touches the floor, then push back up.

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3. Plank to Side Plank

• Sets: 3
• Duration: 30 seconds each side
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~80 calories

How to Perform:

Begin in a plank position. Rotate your body to one side, stacking your feet, and hold for 30 seconds. Return to plank and switch sides.

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4. Jumping Jacks

• Sets: 3
• Duration: 1 minute
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~100 calories

How to Perform:

Stand upright, then jump while spreading your legs and raising your arms overhead. Jump back to the starting position and repeat.

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5. Glute Bridges

• Sets: 3
• Reps: 15-20
• Duration: 10 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~90 calories

How to Perform:

Lie on your back with your knees bent and feet flat. Lift your hips towards the ceiling, squeezing your glutes at the top.

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6. Mountain Climbers

• Sets: 3
• Duration: 30 seconds
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~110 calories

How to Perform:

Start in a plank position. Drive your knees towards your chest one at a time, alternating quickly.

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7. Wall Sit

• Sets: 3
• Duration: 30-60 seconds
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~80 calories

How to Perform:

Lean against a wall and slide down until your knees are at a 90-degree angle. Hold this position.

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8. High Knees

• Sets: 3
• Duration: 30 seconds
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~120 calories

How to Perform:

Stand in place and run, bringing your knees up towards your chest as high as possible.

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9. Tricep Dips

• Sets: 3
• Reps: 10-15
• Duration: 10 minutes
• Equipment Needed: Sturdy chair or bench
• Difficulty Level: Intermediate
• Calories Burned: ~90 calories

How to Perform:

Sit on the edge of a chair with your hands next to your hips. Slide off the chair and lower your body by bending your elbows, then push back up.

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10. Yoga Flow

• Sets: 1
• Duration: 15-20 minutes
• Equipment Needed: None
• Difficulty Level: All levels
• Calories Burned: ~150 calories

How to Perform:

Incorporate poses like Downward Dog, Warrior, and Child's Pose in a continuous flow to improve flexibility and strength.

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Comparison Table of Home Workouts

| Workout Type | Equipment Needed | Difficulty Level | Calories Burned | |---------------------|------------------|------------------|------------------| | Bodyweight Squats | None | Beginner | 100 | | Push-Ups | None | Intermediate | 120 | | Plank to Side Plank | None | Intermediate | 80 | | Jumping Jacks | None | Beginner | 100 | | Glute Bridges | None | Beginner | 90 | | Mountain Climbers | None | Intermediate | 110 | | Wall Sit | None | Beginner | 80 | | High Knees | None | Intermediate | 120 | | Tricep Dips | Chair | Intermediate | 90 | | Yoga Flow | None | All levels | 150 |

These workouts can easily fit into your daily routine, even in small spaces. For those wanting to take their fitness to the next level, consider trying HipTrain's affordable 1-on-1 live personal training sessions. With certified trainers, flexible scheduling, and HSA/FSA approval, HipTrain is the perfect solution for busy professionals looking to stay fit.