Best Equipment-Free Workouts for Small Spaces 2025

Updated December 2025

Finding the motivation to work out in a small space can be challenging, especially when you're trying to stay fit without any equipment. Fortunately, there are plenty of effective equipment-free workouts that you can do in the comfort of your own home. These routines are perfect for anyone looking to maximize their fitness routine without needing a gym or extensive equipment. Here are the best equipment-free workouts for small spaces in 2025:

1. Bodyweight Squats

• Reps: 15-20
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~100
• Difficulty Level: Beginner
• Description: Stand with feet shoulder-width apart, lower into a squat, keeping your chest up and knees behind your toes.

2. Push-Ups

• Reps: 10-15
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~80
• Difficulty Level: Intermediate
• Description: Start in a plank position, lower your body until your chest nearly touches the floor, and push back up.

3. Plank to Downward Dog

• Reps: 10-12
• Sets: 3
• Duration: 8 minutes
• Calories Burned: ~60
• Difficulty Level: Intermediate
• Description: Start in a plank position and push your hips back into a downward dog, then return to plank.

4. Lunges

• Reps: 10-12 per leg
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~90
• Difficulty Level: Beginner to Intermediate
• Description: Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.

5. Glute Bridges

• Reps: 15-20
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~70
• Difficulty Level: Beginner
• Description: Lie on your back with knees bent, lift your hips towards the ceiling, squeezing your glutes at the top.

6. Mountain Climbers

• Reps: 20-30 (total)
• Sets: 3
• Duration: 8 minutes
• Calories Burned: ~100
• Difficulty Level: Intermediate
• Description: Start in a plank position, bring one knee towards your chest, then quickly switch legs in a running motion.

7. High Knees

• Reps: 30 seconds
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~120
• Difficulty Level: Intermediate
• Description: Stand in place and jog while lifting your knees as high as possible, alternating legs quickly.

8. Side Plank

• Reps: 30 seconds per side
• Sets: 3
• Duration: 8 minutes
• Calories Burned: ~50
• Difficulty Level: Intermediate
• Description: Lie on one side, prop yourself up on your elbow, and lift your hips to form a straight line from head to heels.

9. Burpees

• Reps: 8-10
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~150
• Difficulty Level: Advanced
• Description: From a standing position, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

10. Yoga Flow

• Duration: 15 minutes
• Calories Burned: ~100
• Difficulty Level: All Levels
• Description: Combine poses like Downward Dog, Warrior, and Child’s Pose for a gentle flow that improves flexibility and strength.

Summary Table

| Workout | Reps/Duration | Sets | Difficulty Level | Calories Burned | |----------------------|---------------------|------|------------------|------------------| | Bodyweight Squats | 15-20 | 3 | Beginner | ~100 | | Push-Ups | 10-15 | 3 | Intermediate | ~80 | | Plank to Downward Dog| 10-12 | 3 | Intermediate | ~60 | | Lunges | 10-12 per leg | 3 | Beginner | ~90 | | Glute Bridges | 15-20 | 3 | Beginner | ~70 | | Mountain Climbers | 20-30 (total) | 3 | Intermediate | ~100 | | High Knees | 30 seconds | 3 | Intermediate | ~120 | | Side Plank | 30 seconds per side | 3 | Intermediate | ~50 | | Burpees | 8-10 | 3 | Advanced | ~150 | | Yoga Flow | 15 minutes | 1 | All Levels | ~100 |

These equipment-free workouts are perfect for small spaces and can be done in under 30 minutes, making them ideal for busy professionals. If you want to take your fitness journey to the next level, consider trying HipTrain's affordable live 1-on-1 personal training sessions. With flexible scheduling and certified trainers, you can achieve your fitness goals without the need for a gym. Plus, our services are HSA/FSA approved for eligible expenses!