Best Equipment-Free Home Workouts to Maximize Space 2025

Updated January 2026

Finding space-efficient workouts that require no equipment can be a game-changer for those looking to stay fit at home. Here’s a list of the best equipment-free home workouts that maximize space while delivering results. These exercises use your body weight for resistance, making them perfect for any fitness level.

1. Bodyweight Squats

Sets: 3
Reps: 15-20
Duration: 10 minutes
Calories Burned: ~100
Difficulty Level: Beginner

How to Perform:

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

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2. Push-Ups

Sets: 3
Reps: 10-15
Duration: 8 minutes
Calories Burned: ~80
Difficulty Level: Intermediate

How to Perform:

• Start in a plank position with hands under shoulders.
• Lower your body until your chest nearly touches the floor.
• Push back up to the starting position.

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3. Plank

Sets: 3
Duration: 30-60 seconds
Calories Burned: ~50
Difficulty Level: Beginner to Intermediate

How to Perform:

• Lie face down, then lift your body onto your forearms and toes.
• Keep your body in a straight line from head to heels.
• Hold for the specified duration.

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4. Lunges

Sets: 3
Reps: 10-12 per leg
Duration: 12 minutes
Calories Burned: ~90
Difficulty Level: Intermediate

How to Perform:

• Stand tall, step one leg forward.
• Lower your hips until both knees are bent at about a 90-degree angle.
• Push back to the starting position and switch legs.

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5. Mountain Climbers

Sets: 3
Duration: 30-45 seconds
Calories Burned: ~100
Difficulty Level: Intermediate

How to Perform:

• Start in a plank position.
• Drive one knee towards your chest, then switch legs quickly.
• Maintain a steady pace.

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6. Burpees

Sets: 3
Reps: 8-10
Duration: 10 minutes
Calories Burned: ~150
Difficulty Level: Advanced

How to Perform:

• Start standing, drop into a squat, kick your feet back to a plank.
• Return to squat and jump up explosively.

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7. Glute Bridges

Sets: 3
Reps: 15-20
Duration: 10 minutes
Calories Burned: ~70
Difficulty Level: Beginner

How to Perform:

• Lie on your back with knees bent and feet flat.
• Lift your hips towards the ceiling, squeezing your glutes.
• Lower back down.

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8. High Knees

Sets: 3
Duration: 30-60 seconds
Calories Burned: ~120
Difficulty Level: Intermediate

How to Perform:

• Stand tall and run in place, bringing knees up to hip level.
• Pump your arms to increase intensity.

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9. Tricep Dips (using a chair or low table)

Sets: 3
Reps: 10-15
Duration: 8 minutes
Calories Burned: ~60
Difficulty Level: Intermediate

How to Perform:

• Sit on the edge of a chair, hands beside you.
• Slide off and lower your body, then push back up.

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10. Side Plank

Sets: 3
Duration: 20-40 seconds per side
Calories Burned: ~40
Difficulty Level: Intermediate

How to Perform:

• Lie on your side, propped on one elbow.
• Lift your hips to form a straight line from head to feet.
• Hold and switch sides.

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Conclusion

Incorporating these equipment-free workouts into your routine can help you maximize your space while achieving your fitness goals. For personalized guidance and motivation, consider HipTrain's affordable live 1-on-1 personal training sessions. Our certified trainers can help you with technique, adjustments, and a customized workout plan that fits your schedule. Plus, our services are HSA/FSA approved for eligible expenses!