Best Home Workout Routines for Limited Space 2025

Updated December 2025

Finding ways to stay fit in a small space can be a challenge, but with the right routines, you can achieve your fitness goals without needing a gym. Here’s a list of the best home workout routines for limited space in 2025 that are perfect for small apartments or rooms.

1. Bodyweight Circuit

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200-300 per session

Workout Table:

| Exercise | Reps | Sets | Duration | |-------------------|-------|------|----------| | Push-Ups | 10-15 | 3 | 30 sec | | Squats | 15-20 | 3 | 30 sec | | Plank | 30 sec| 3 | 30 sec | | Jumping Jacks | 15-20 | 3 | 30 sec | | Lunges | 10-15 | 3 | 30 sec |

2. HIIT (High-Intensity Interval Training)

Equipment Needed: None
Difficulty Level: Intermediate to Advanced
Calories Burned: Approximately 400-600 per session

Workout Table:

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

3. Resistance Band Routine

Equipment Needed: Resistance band
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 150-250 per session

Workout Table:

| Exercise | Reps | Sets | Duration | |-------------------|-------|------|----------| | Band Squats | 10-15 | 3 | 30 sec | | Seated Rows | 10-15 | 3 | 30 sec | | Overhead Press | 10-15 | 3 | 30 sec | | Lateral Band Walk | 10-15 | 3 | 30 sec |

4. Yoga Flow

Equipment Needed: Yoga mat
Difficulty Level: All Levels
Calories Burned: Approximately 150-300 per session

Workout Table:

| Pose | Duration | |-------------------|----------| | Downward Dog | 1 min | | Warrior I | 1 min | | Tree Pose | 1 min | | Child's Pose | 1 min |

5. Pilates for Core Strength

Equipment Needed: None or mat
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200-300 per session

Workout Table:

| Exercise | Reps | Sets | Duration | |-------------------|-------|------|----------| | The Hundred | 100 | 1 | 1 min | | Leg Circles | 10-15 | 2 | 30 sec | | Plank | 30 sec| 3 | 30 sec |

6. Cardio Dance Workout

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 300-500 per session

Workout Table:

| Dance Move | Duration | |-------------------|----------| | Freestyle Dance | 5 min | | Side to Side | 1 min | | Twists | 1 min | | Jumping Jacks | 1 min |

7. Dumbbell Strength Training

Equipment Needed: Dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 250-400 per session

Workout Table:

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

8. Stretch and Recovery Routine

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 50-100 per session

Workout Table:

| Stretch | Duration | |-------------------|----------| | Neck Stretch | 30 sec | | Shoulder Stretch | 30 sec | | Hamstring Stretch | 30 sec | | Quad Stretch | 30 sec |

9. Tabata Training

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 300-500 per session

Workout Table:

| Exercise | Work Duration | Rest Duration | Sets | |-------------------|---------------|---------------|------| | Squats | 20 sec | 10 sec | 8 | | Push-Ups | 20 sec | 10 sec | 8 | | Burpees | 20 sec | 10 sec | 8 |

10. Circuit Training

Equipment Needed: None or minimal equipment
Difficulty Level: Intermediate
Calories Burned: Approximately 300-500 per session

Workout Table:

| Exercise | Reps | Duration | |-------------------|-------|----------| | Push-Ups | 10-15 | 1 min | | Jump Squats | 10-15 | 1 min | | Plank | 30 sec| 1 min | | Jumping Jacks | 15-20 | 1 min |

With these routines, you can maximize your workout even in the smallest spaces. For those looking to take their fitness to the next level, consider trying HipTrain's affordable live 1-on-1 video personal training. Our certified trainers are here to guide you through personalized workouts tailored to your needs—all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses.