Best 10 Home Workouts for Small Spaces in 2025

Updated January 2026

Finding the right workout routine for small spaces can be challenging, especially when you're looking for effective exercises that require minimal equipment. Fortunately, there are plenty of home workouts that can fit into your living room or bedroom without sacrificing results. Here are the best 10 home workouts for small spaces in 2025, perfect for anyone looking to stay fit at home.

1. Bodyweight Squats

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~100 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 15 | 30 seconds rest between sets |

Description: Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, and return to standing.

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2. Push-Ups

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: ~150 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 seconds rest between sets |

Description: Start in a plank position, lower your body until your chest nearly touches the floor, then push back up.

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3. Plank Variations

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~130 calories in 30 minutes

| Sets | Duration | Rest | |------|----------|------| | 3 | 30-60 seconds | 30 seconds |

Description: Hold a plank position on your forearms or hands. For added challenge, try side planks or plank jacks.

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4. High Knees

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~200 calories in 30 minutes

| Sets | Duration | Rest | |------|----------|------| | 4 | 30 seconds | 30 seconds |

Description: Run in place while bringing your knees up to your chest as high as possible.

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5. Chair Dips

Equipment Needed: Sturdy chair
Difficulty Level: Intermediate
Calories Burned: ~120 calories in 30 minutes

| Sets | Reps | Rest | |------|------|------| | 3 | 10-15| 30 seconds |

Description: Sit on the edge of a chair, hands beside your hips, and lower your body down, bending your elbows, then push back up.

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6. Jumping Jacks

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~200 calories in 30 minutes

| Sets | Duration | Rest | |------|----------|------| | 4 | 30 seconds | 30 seconds |

Description: Jump while spreading your legs and arms out, then return to the starting position.

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7. Lunges

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: ~150 calories in 30 minutes

| Sets | Reps | Rest | |------|------|------| | 3 | 10-12 per leg | 30 seconds |

Description: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

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8. Core Crunches

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~100 calories in 30 minutes

| Sets | Reps | Rest | |------|------|------| | 3 | 15-20| 30 seconds |

Description: Lie on your back with knees bent, lift your shoulders off the ground towards your knees.

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9. Shadow Boxing

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~300 calories in 30 minutes

| Sets | Duration | Rest | |------|----------|------| | 4 | 3 minutes | 30 seconds |

Description: Throw punches into the air, incorporating footwork and movement for a full-body workout.

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10. Resistance Band Workouts

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: ~200 calories in 30 minutes

| Sets | Reps | Rest | |------|------|------| | 3 | 12-15| 30 seconds |

Description: Use the band for various exercises like bicep curls, tricep extensions, and shoulder presses.

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With these workouts, you can easily stay fit in the comfort of your home, regardless of space constraints. For personalized guidance and to maximize your results, consider trying HipTrain. Our live 1-on-1 video personal training is affordable, certified, and HSA/FSA approved for eligible expenses, making it a perfect choice for busy professionals.