Best 10 Home Workouts for Small Spaces in 2025

Updated December 2025

Finding an effective workout routine can be challenging, especially when space is limited. Fortunately, there are plenty of efficient home workouts that can be performed in small areas without compromising on results. Here’s a list of the best 10 home workouts for small spaces in 2025 that you can try today!

1. Bodyweight Squats

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 150 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 15 | N/A |

Tip: Keep your back straight and push through your heels to engage your glutes effectively.

2. Push-Ups

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| N/A |

Tip: Modify by doing knee push-ups if you’re a beginner or elevate your feet for an added challenge.

3. Plank Variations

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 180 calories per 30 minutes

| Sets | Duration | Variation | |------|----------|---------------------| | 3 | 30-60s | Standard Plank | | 3 | 30-60s | Side Plank | | 3 | 30-60s | Plank Jacks |

Tip: Maintain a straight line from head to heels to maximize effectiveness.

4. Lunges

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 150 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15 | N/A |

Tip: Keep your front knee behind your toes to protect your joints.

5. High Knees

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 300 calories per 30 minutes

| Sets | Duration | Rest | |------|----------|-------| | 3 | 30s | 30s |

Tip: Pump your arms to increase intensity and balance.

6. Mountain Climbers

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 250 calories per 30 minutes

| Sets | Duration | Rest | |------|----------|-------| | 3 | 30s | 30s |

Tip: Keep your core tight to stabilize your body throughout the movement.

7. Chair Dips

Equipment Needed: Sturdy chair
Difficulty Level: Intermediate
Calories Burned: Approximately 200 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15 | N/A |

Tip: Ensure the chair is stable to avoid injuries.

8. Jump Rope

Equipment Needed: Jump rope
Difficulty Level: Intermediate
Calories Burned: Approximately 400 calories per 30 minutes

| Sets | Duration | Rest | |------|----------|-------| | 3 | 1 min | 30s |

Tip: Start slow to master your rhythm before increasing speed.

9. Core Twists

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 150 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 15-20 | N/A |

Tip: Keep your back straight and engage your core throughout the movement.

10. Yoga Flow

Equipment Needed: Yoga mat
Difficulty Level: All levels
Calories Burned: Approximately 200 calories per 30 minutes

| Sets | Duration | |------|----------| | 1 | 15-30 min|

Tip: Focus on your breathing to enhance relaxation and flexibility.

Why Choose HipTrain?

If you’re looking for personalized guidance to master these workouts, HipTrain offers affordable live 1-on-1 video personal training sessions. With certified trainers, flexible scheduling, and HSA/FSA eligibility, you can get the support you need to reach your fitness goals from the comfort of your own home.

Incorporate these workouts into your routine and enjoy the benefits of staying fit, even in small spaces!