Best Home Workout Plans for Limited Space 2025

Updated January 2026

Finding the right workout plan for limited space can be a challenge, but it’s entirely possible to stay fit and active even in a small apartment. Here are the best home workout plans for 2025 that require minimal equipment and space, allowing you to maximize your workout efficiency without the need for a gym.

1. Bodyweight Circuit Training

Bodyweight exercises are perfect for small spaces and require no equipment.

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|----------| | Push-Ups | 10-15 | 3 | 30 sec | | Squats | 15-20 | 3 | 30 sec | | Plank | 30 sec | 3 | 30 sec | | Lunges | 10-15 (each leg) | 3 | 30 sec |

Calories Burned: Approximately 200-300 per session
Difficulty Level: Beginner to Intermediate

2. Resistance Band Workouts

Resistance bands are affordable and take up very little space while providing a full-body workout.

| Exercise | Reps | Sets | Duration | |-----------------------|--------|------|----------| | Band Squats | 15-20 | 3 | 30 sec | | Seated Row | 10-15 | 3 | 30 sec | | Band Chest Press | 10-15 | 3 | 30 sec | | Lateral Band Walks | 10-15 (each side) | 3 | 30 sec |

Calories Burned: Approximately 150-250 per session
Difficulty Level: Beginner

3. High-Intensity Interval Training (HIIT)

HIIT is effective for burning calories quickly and can be done in a small area with no equipment.

| Exercise | Duration | Rest | Sets | |-------------------|----------|-------|------| | Jumping Jacks | 30 sec | 15 sec| 5 | | Burpees | 30 sec | 15 sec| 5 | | Mountain Climbers | 30 sec | 15 sec| 5 | | High Knees | 30 sec | 15 sec| 5 |

Calories Burned: Approximately 300-500 per session
Difficulty Level: Intermediate to Advanced

4. Yoga and Stretching

Yoga is perfect for small spaces and enhances flexibility and mental well-being.

| Exercise | Duration | |------------------------|----------| | Downward Dog | 1 min | | Warrior II | 30 sec (each side) | | Child’s Pose | 1 min | | Cat-Cow Stretch | 1 min |

Calories Burned: Approximately 150-200 per session
Difficulty Level: All Levels

5. Core Strengthening Routine

Focus on building your core strength with these simple exercises.

| Exercise | Reps | Sets | Duration | |---------------------|--------|------|----------| | Bicycle Crunches | 15-20 | 3 | 30 sec | | Russian Twists | 10-15 (each side) | 3 | 30 sec | | Plank to Side Plank | 10 (each side) | 3 | 30 sec | | Leg Raises | 10-15 | 3 | 30 sec |

Calories Burned: Approximately 150-250 per session
Difficulty Level: Beginner to Intermediate

6. Pilates

Pilates focuses on core strength, flexibility, and overall body conditioning.

| Exercise | Reps | Sets | Duration | |----------------------|--------|------|----------| | The Hundred | 1 min | 3 | 30 sec | | Roll Up | 10-15 | 3 | 30 sec | | Leg Circles | 10-15 (each leg) | 3 | 30 sec | | Side Leg Lifts | 10-15 (each side) | 3 | 30 sec |

Calories Burned: Approximately 200-300 per session
Difficulty Level: Beginner to Intermediate

7. Jump Rope Workouts

A jump rope is a compact piece of equipment that provides a great cardio workout.

| Exercise | Duration | Sets | Rest | |-----------------------|----------|------|-------| | Jump Rope | 1 min | 5 | 30 sec | | High Knees Jump Rope | 1 min | 3 | 30 sec | | Side-to-Side Jumps | 1 min | 3 | 30 sec |

Calories Burned: Approximately 400-600 per session
Difficulty Level: Intermediate

8. Stability Ball Exercises

A stability ball can enhance your workouts and improve balance.

| Exercise | Reps | Sets | Duration | |---------------------|--------|------|----------| | Stability Ball Pass | 10-15 | 3 | 30 sec | | Wall Ball Squats | 10-15 | 3 | 30 sec | | Plank on Stability Ball | 30 sec | 3 | 30 sec |

Calories Burned: Approximately 200-300 per session
Difficulty Level: Intermediate

9. Dumbbell Workouts

Dumbbells can be used for a variety of exercises and are easily stored.

| Exercise | Reps | Sets | Duration | |---------------------|--------|------|----------| | Dumbbell Bench Press | 10-15 | 3 | 30 sec | | Dumbbell Rows | 10-15 | 3 | 30 sec | | Goblet Squats | 10-15 | 3 | 30 sec |

Calories Burned: Approximately 250-350 per session
Difficulty Level: Intermediate

10. Virtual Personal Training

For those seeking guidance, consider live 1-on-1 video personal training with HipTrain. Our certified trainers can create personalized workout plans that fit your needs and space constraints.

With these workout plans, you can effectively exercise in limited space while enjoying the benefits of a tailored fitness experience. Whether you opt for bodyweight exercises, resistance bands, or virtual personal training with HipTrain, there’s something here for everyone.