Best Bodyweight Workouts for Small Spaces 2025

Updated December 2025

Are you struggling to find space for your workouts at home? Fear not! Bodyweight workouts are perfect for small spaces and require no equipment. Whether you're a beginner or more advanced, these exercises can be tailored to fit your fitness level. Below are the best bodyweight workouts for small spaces that you can easily incorporate into your routine.

1. Push-Ups

• Sets: 3
• Reps: 10-15
• Duration: 30 seconds rest between sets
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 7 calories per minute

How to Perform:
Start in a plank position with your hands shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up.

2. Bodyweight Squats

• Sets: 3
• Reps: 15-20
• Duration: 30 seconds rest between sets
• Difficulty Level: Beginner
• Calories Burned: Approximately 5 calories per minute

How to Perform:
Stand with your feet shoulder-width apart. Lower your body as if sitting back into a chair, keeping your chest up and knees behind your toes. Return to standing.

3. Plank

• Sets: 3
• Duration: 30-60 seconds
• Difficulty Level: Beginner to Advanced
• Calories Burned: Approximately 3-5 calories per minute

How to Perform:
Lie face down, then lift your body onto your elbows and toes, keeping a straight line from head to heels.

4. Lunges

• Sets: 3
• Reps: 10-15 each leg
• Duration: 30 seconds rest between sets
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 6 calories per minute

How to Perform:
Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle. Return to standing and switch legs.

5. Burpees

• Sets: 3
• Reps: 8-12
• Duration: 30 seconds rest between sets
• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 10 calories per minute

How to Perform:
From a standing position, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

6. Mountain Climbers

• Sets: 3
• Duration: 30 seconds
• Difficulty Level: Intermediate
• Calories Burned: Approximately 8 calories per minute

How to Perform:
Start in a plank position and alternate bringing your knees toward your chest quickly.

7. Glute Bridges

• Sets: 3
• Reps: 15-20
• Duration: 30 seconds rest between sets
• Difficulty Level: Beginner
• Calories Burned: Approximately 4 calories per minute

How to Perform:
Lie on your back with your knees bent. Lift your hips toward the ceiling until your body forms a straight line from shoulders to knees.

8. High Knees

• Sets: 3
• Duration: 30 seconds
• Difficulty Level: Intermediate
• Calories Burned: Approximately 10 calories per minute

How to Perform:
Run in place while bringing your knees up to hip level as quickly as possible.

9. Side Plank

• Sets: 3
• Duration: 20-30 seconds each side
• Difficulty Level: Intermediate
• Calories Burned: Approximately 3-5 calories per minute

How to Perform:
Lie on your side, prop yourself up on one elbow, and lift your hips to create a straight line from head to heels.

10. Chair Dips

• Sets: 3
• Reps: 10-15
• Duration: 30 seconds rest between sets
• Difficulty Level: Intermediate
• Calories Burned: Approximately 6 calories per minute

How to Perform:
Using a stable chair, lower your body by bending your elbows to a 90-degree angle, then push back up.

| Exercise | Sets | Reps/Duration | Difficulty Level | Calories Burned | |---------------------|------|---------------|------------------|------------------| | Push-Ups | 3 | 10-15 | Beginner | ~7/min | | Bodyweight Squats | 3 | 15-20 | Beginner | ~5/min | | Plank | 3 | 30-60 sec | Beginner-Advanced| ~3-5/min | | Lunges | 3 | 10-15 each leg| Beginner-Intermediate | ~6/min | | Burpees | 3 | 8-12 | Intermediate-Advanced | ~10/min | | Mountain Climbers | 3 | 30 sec | Intermediate | ~8/min | | Glute Bridges | 3 | 15-20 | Beginner | ~4/min | | High Knees | 3 | 30 sec | Intermediate | ~10/min | | Side Plank | 3 | 20-30 sec each side | Intermediate | ~3-5/min | | Chair Dips | 3 | 10-15 | Intermediate | ~6/min |

These bodyweight workouts can be easily performed in your living room, bedroom, or any small area. For those looking to enhance their home fitness journey, consider incorporating live 1-on-1 personal training sessions with HipTrain. Our certified trainers can provide personalized guidance and motivation, ensuring you get the most out of your workouts—all from the comfort of your home. Plus, with affordable pricing options and HSA/FSA eligibility, it’s never been easier to invest in your health.