Best Home Workout Routines for Limited Space in 2025

Updated December 2025

Finding effective home workouts in limited space can be a challenge, especially if you live in a small apartment. However, with the right routines, you can maximize your fitness potential without needing a gym or a lot of equipment. Here are the Best Home Workout Routines for Limited Space in 2025 that will help you achieve your fitness goals effectively.

1. Bodyweight Circuit

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: 200-300 (30 minutes)

| 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
Calories Burned: 300-500 (20 minutes)

| Exercise | Duration | Rest | |-------------------|-------------|-------| | Burpees | 30 sec | 15 sec| | Mountain Climbers | 30 sec | 15 sec| | High Knees | 30 sec | 15 sec| | Squat Jumps | 30 sec | 15 sec| | Repeat 3 times | | |

3. Yoga Flow

Equipment Needed: Yoga mat
Difficulty Level: All levels
Calories Burned: 150-250 (30 minutes)

| Pose | Duration | |--------------------|----------| | Downward Dog | 1 min | | Warrior I | 1 min | | Tree Pose | 1 min | | Child’s Pose | 1 min | | Repeat sequence | |

4. Resistance Band Workout

Equipment Needed: Resistance bands
Difficulty Level: Beginner to Intermediate
Calories Burned: 250-350 (30 minutes)

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|----------| | Banded Squats | 15-20 | 3 | 30 sec | | Banded Rows | 10-15 | 3 | 30 sec | | Banded Chest Press | 10-15 | 3 | 30 sec | | Banded Deadlifts | 10-15 | 3 | 30 sec |

5. Pilates Core Strengthening

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 200-300 (30 minutes)

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|----------| | The Hundred | 1 set | 1 | 1 min | | Leg Circles | 10-15 | 3 | 30 sec | | Plank with Leg Lift| 10-15 | 3 | 30 sec | | Side Plank | 30 sec | 3 | 30 sec |

6. Cardio Dance Workout

Equipment Needed: None
Difficulty Level: All levels
Calories Burned: 300-400 (30 minutes)

| Move | Duration | |-------------------|----------| | Warm-up | 5 min | | Freestyle Dancing | 20 min | | Cool Down | 5 min |

7. Stability Ball Exercises

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 200-300 (30 minutes)

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

8. Kettlebell Workouts

Equipment Needed: Kettlebell
Difficulty Level: Intermediate
Calories Burned: 300-400 (30 minutes)

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|----------| | Kettlebell Swings | 15-20 | 3 | 30 sec | | Kettlebell Deadlifts | 10-15 | 3 | 30 sec | | Kettlebell Goblet Squats | 10-15 | 3 | 30 sec |

9. Tabata Training

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 200-300 (20 minutes)

| Exercise | Duration | Rest | |-------------------|-------------|-------| | Push-ups | 20 sec | 10 sec| | Squats | 20 sec | 10 sec| | Burpees | 20 sec | 10 sec| | Plank | 20 sec | 10 sec| | Repeat 4 times | | |

10. Stretching and Mobility Routine

Equipment Needed: None
Difficulty Level: All levels
Calories Burned: 100-150 (20 minutes)

| Stretch | Duration | |-------------------|----------| | Neck Stretch | 30 sec | | Shoulder Stretch | 30 sec | | Hamstring Stretch | 30 sec | | Quadriceps Stretch | 30 sec | | Repeat sequence | |

Conclusion

These workouts are perfect for anyone looking to stay fit in limited spaces without sacrificing effectiveness. For personalized guidance and support, consider HipTrain as your go-to solution for affordable live 1-on-1 video personal training. Our certified trainers can help you adapt any of these routines to fit your specific needs and goals, all from the comfort of your home. Plus, HipTrain is HSA/FSA approved for eligible expenses!