Best Home Workout Routines for Small Spaces 2025

Finding the right workout routine for small spaces can be challenging, especially if you want to stay fit without sacrificing comfort or convenience. As we head into 2025, here are the best home workout routines that maximize your limited space. Updated December 2025, these workouts are designed to help you stay active, burn calories, and fit seamlessly into your busy lifestyle.

1. Bodyweight Circuit

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

| Exercise | Reps | Sets | Duration | |---------------------|------|------|----------| | Push-ups | 10-15| 3 | - | | Squats | 15-20| 3 | - | | Plank | 30 sec| 3 | - | | Lunges | 10-15 per leg | 3 | - | | Burpees | 5-10 | 3 | - |

Tip: Perform each exercise back-to-back with minimal rest in between for a high-intensity workout.

2. Resistance Band Workout

Equipment Needed: Resistance bands
Difficulty Level: Intermediate
Calories Burned: Approximately 150-250 calories per session

| Exercise | Reps | Sets | Duration | |---------------------|------|------|----------| | Banded Squats | 15 | 3 | - | | Banded Rows | 12 | 3 | - | | Banded Chest Press | 12 | 3 | - | | Lateral Band Walks | 10-15 per side | 3 | - | | Banded Glute Bridges | 15 | 3 | - |

Tip: Resistance bands are affordable and versatile, making them perfect for small spaces.

3. High-Intensity Interval Training (HIIT)

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

| Exercise | Duration | Sets | |---------------------|----------|------| | Jumping Jacks | 30 sec | 4 | | Mountain Climbers | 30 sec | 4 | | High Knees | 30 sec | 4 | | Rest | 30 sec | 4 |

Tip: HIIT workouts are great for burning calories quickly and can be done in short bursts.

4. Yoga Flow

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 150-200 calories per session

| Pose | Duration | |---------------------|----------| | Downward Dog | 1 min | | Warrior II | 1 min | | Tree Pose | 30 sec per leg | | Child’s Pose | 1 min | | Seated Forward Bend | 1 min |

Tip: Yoga is perfect for small spaces and helps with flexibility and relaxation.

5. Cardio Dance Workout

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200-400 calories per session

| Move | Duration | Sets | |---------------------|----------|------| | Side Steps | 1 min | 4 | | Grapevine Steps | 1 min | 4 | | Arm Circles | 1 min | 4 | | Freestyle Dance | 1 min | 4 |

Tip: Put on your favorite playlist and dance away the calories!

6. Stability Ball Exercises

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300 calories per session

| Exercise | Reps | Sets | Duration | |---------------------|------|------|----------| | Ball Pass | 10-15| 3 | - | | Stability Ball Squats| 10-15| 3 | - | | Ball Rollouts | 10-15| 3 | - | | Push-ups on Ball | 5-10 | 3 | - |

Tip: Stability balls are great for core strengthening and can fit under your bed when not in use.

7. Core Strengthening Routine

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 150-250 calories per session

| Exercise | Reps | Sets | Duration | |---------------------|------|------|----------| | Bicycle Crunches | 15-20| 3 | - | | Russian Twists | 10-15| 3 | - | | Side Planks | 30 sec per side | 3 | - | | Leg Raises | 10-15| 3 | - |

Tip: A strong core improves overall stability and is essential for all workouts.

8. Pilates Routine

Equipment Needed: Yoga mat
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200-300 calories per session

| Exercise | Reps | Sets | Duration | |---------------------|------|------|----------| | The Hundred | 1 min | 3 | - | | Roll Up | 10-15| 3 | - | | Leg Circles | 10-15 per leg | 3 | - | | Teaser | 5-10 | 3 | - |

Tip: Pilates focuses on strengthening your core while improving flexibility.

9. Jump Rope Routine

Equipment Needed: Jump rope
Difficulty Level: Beginner to Advanced
Calories Burned: Approximately 300-400 calories per session

| Exercise | Duration | Sets | |---------------------|----------|------| | Basic Jump | 1 min | 4 | | High Knees Jump | 1 min | 4 | | Side-to-Side Jump | 1 min | 4 | | Rest | 30 sec | 4 |

Tip: Jump ropes are inexpensive and can be stored easily, making them perfect for small spaces.

10. Online Personal Training

Equipment Needed: None (just a device with internet)
Difficulty Level: All levels
Calories Burned: Varies based on workout

Consider the benefits of HipTrain, which offers affordable live 1-on-1 video personal training tailored to your needs. Our certified trainers can guide you through workouts that fit your small space and busy schedule. Plus, training sessions are HSA/FSA approved for eligible expenses.

By incorporating these home workout routines into your schedule, you can stay fit and healthy, regardless of your living space. Start your fitness journey today with HipTrain!