Best Home Workout Plans for Small Spaces 2025

Finding the right workout plan for small spaces can be a challenge, especially when you're trying to maximize your fitness potential without the luxury of a large gym. In 2025, we've compiled the best home workout plans that are perfect for small areas, ensuring you can still achieve your fitness goals without needing much room. Updated December 2025, these effective workouts cater to various fitness levels and require minimal equipment.

1. Bodyweight Circuit Training

Overview: A high-intensity workout using just your body weight.

| Exercise | Sets | Reps | Duration | Calories Burned | |------------------|------|------|----------|------------------| | Push-Ups | 3 | 10-15| - | 8-12 | | Squats | 3 | 15-20| - | 5-10 | | Plank | 3 | 30s | - | 3-5 | | Lunges | 3 | 10-15| - | 5-10 |

Equipment Needed: None
Difficulty Level: Beginner to Intermediate

2. Resistance Band Workouts

Overview: Resistance bands are perfect for adding intensity to your workouts without taking up much space.

| Exercise | Sets | Reps | Duration | Calories Burned | |------------------------|------|------|----------|------------------| | Band Squats | 3 | 12-15| - | 5-8 | | Seated Row | 3 | 10-12| - | 4-6 | | Standing Chest Press | 3 | 10-12| - | 4-6 | | Lateral Band Walks | 3 | 10-15| - | 5-7 |

Equipment Needed: Resistance bands
Difficulty Level: Beginner to Advanced

3. Yoga Flow

Overview: Perfect for flexibility and relaxation, yoga can be done in a small space.

| Pose | Sets | Duration | |----------------------|------|----------| | Downward Dog | 1 | 1 min | | Warrior II | 1 | 1 min | | Child’s Pose | 1 | 1 min | | Tree Pose | 1 | 1 min |

Equipment Needed: Yoga mat
Difficulty Level: All Levels

4. HIIT (High-Intensity Interval Training)

Overview: Short bursts of intense exercise followed by rest, perfect for maximum calorie burn in limited space.

| Exercise | Sets | Duration | Rest | Calories Burned | |---------------------|------|----------|------|------------------| | Burpees | 4 | 30s | 15s | 10-15 | | Mountain Climbers | 4 | 30s | 15s | 8-12 | | High Knees | 4 | 30s | 15s | 10-14 | | Jump Squats | 4 | 30s | 15s | 8-12 |

Equipment Needed: None
Difficulty Level: Intermediate to Advanced

5. Pilates

Overview: A low-impact workout focusing on core strength and stability.

| Exercise | Sets | Reps | Duration | Calories Burned | |---------------------|------|------|----------|------------------| | The Hundred | 3 | 10-12| 1 min | 5-7 | | Leg Circles | 3 | 10-12| 1 min | 5-7 | | Plank with Leg Lift | 3 | 10-12| 1 min | 5-10 | | Teaser | 3 | 6-8 | 1 min | 4-6 |

Equipment Needed: Mat
Difficulty Level: Beginner to Intermediate

6. Dumbbell Workouts

Overview: Dumbbells are versatile and can be used for various exercises in small spaces.

| Exercise | Sets | Reps | Calories Burned | |---------------------|------|------|------------------| | Dumbbell Shoulder Press | 3 | 10-12| 5-8 | | Goblet Squats | 3 | 10-15| 5-10 | | Bent Over Rows | 3 | 10-12| 4-6 | | Deadlifts | 3 | 10-12| 5-8 |

Equipment Needed: Dumbbells
Difficulty Level: Beginner to Advanced

7. Dance Workouts

Overview: Get your heart rate up while having fun with dance-based workouts.

| Exercise | Sets | Duration | |------------------------|------|----------| | Dance Cardio | 1 | 20-30 min| | Zumba | 1 | 30-45 min| | Hip-Hop Dance | 1 | 20-30 min|

Equipment Needed: None
Difficulty Level: All Levels

8. Core Strengthening Routine

Overview: Focused on building a strong core, this routine is perfect for any small space.

| Exercise | Sets | Reps | Duration | Calories Burned | |---------------------|------|------|----------|------------------| | Russian Twists | 3 | 12-15| - | 5-8 | | Bicycle Crunches | 3 | 15-20| - | 6-9 | | Plank | 3 | 30s | - | 3-5 | | Side Plank | 3 | 30s | - | 3-5 |

Equipment Needed: None
Difficulty Level: Intermediate

9. Stretching Routine

Overview: Essential for recovery, this routine can be done anywhere.

| Stretch | Sets | Duration | |---------------------|------|----------| | Hamstring Stretch | 1 | 30s | | Quadriceps Stretch | 1 | 30s | | Shoulder Stretch | 1 | 30s | | Cat-Cow Stretch | 1 | 1 min |

Equipment Needed: None
Difficulty Level: All Levels

Conclusion

With these home workout plans for small spaces, you can easily maintain your fitness routine without needing a large area or expensive equipment. HipTrain offers affordable live 1-on-1 personal training that can be tailored to any of these workouts, making it an excellent choice for busy professionals. Plus, it's HSA/FSA approved for eligible expenses, ensuring you get the best value for your investment in health.