Best Home Workouts for Limited Space in 2025

Updated January 2026

Finding effective home workouts that fit into limited spaces can be challenging, especially when you're looking to stay fit in an apartment or small area. Fortunately, there are numerous exercises that require minimal equipment and can be performed in tight quarters. Here are the best workouts for limited space in 2025 that will help you achieve your fitness goals without needing a large gym setup.

1. Bodyweight Squats

• Equipment Needed: None
• Difficulty Level: Easy
• Calories Burned: Approximately 5 calories per minute
• Reps/Sets: 3 sets of 15-20 reps
• Duration: 15 minutes

2. Push-Ups

• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: Approximately 7 calories per minute
• Reps/Sets: 3 sets of 10-15 reps
• Duration: 10 minutes

3. Plank (Forearm or High)

• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: Approximately 3-5 calories per minute
• Duration: 30-60 seconds, 4 sets
• Total Duration: 10 minutes

4. Jumping Jacks

• Equipment Needed: None
• Difficulty Level: Easy
• Calories Burned: Approximately 8 calories per minute
• Duration: 30 seconds on, 30 seconds off, 5 rounds
• Total Duration: 10 minutes

5. Chair Dips

• Equipment Needed: A sturdy chair
• Difficulty Level: Moderate
• Calories Burned: Approximately 6 calories per minute
• Reps/Sets: 3 sets of 10-15 reps
• Duration: 10 minutes

6. Glute Bridges

• Equipment Needed: None
• Difficulty Level: Easy
• Calories Burned: Approximately 4 calories per minute
• Reps/Sets: 3 sets of 15-20 reps
• Duration: 15 minutes

7. Mountain Climbers

• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: Approximately 8 calories per minute
• Duration: 30 seconds on, 30 seconds off, 5 rounds
• Total Duration: 10 minutes

8. Resistance Band Workouts

• Equipment Needed: Resistance bands
• Difficulty Level: Varies (easy to advanced)
• Calories Burned: Approximately 5-7 calories per minute
• Exercises to Include: Bicep curls, tricep extensions, lateral raises
• Reps/Sets: 3 sets of 12-15 reps for each exercise
• Total Duration: 20 minutes

9. Yoga or Stretching Routine

• Equipment Needed: Yoga mat (optional)
• Difficulty Level: Easy
• Calories Burned: Approximately 3-4 calories per minute
• Duration: 20-30 minutes

10. Core Circuit (Russian Twists, Bicycle Crunches)

• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: Approximately 6 calories per minute
• Reps/Sets: 3 sets of 15-20 reps for each exercise
• Total Duration: 15 minutes

Sample Workout Table

| Exercise | Reps/Sets | Duration | Calories Burned | |-----------------------|------------------------|--------------|------------------| | Bodyweight Squats | 3 sets of 15-20 reps | 15 minutes | 75 | | Push-Ups | 3 sets of 10-15 reps | 10 minutes | 70 | | Plank | 4 sets of 30-60 seconds| 10 minutes | 20-30 | | Jumping Jacks | 5 rounds (30 sec on/off)| 10 minutes | 80 | | Chair Dips | 3 sets of 10-15 reps | 10 minutes | 60 | | Glute Bridges | 3 sets of 15-20 reps | 15 minutes | 60 | | Mountain Climbers | 5 rounds (30 sec on/off)| 10 minutes | 40 | | Resistance Band Work | 3 sets of 12-15 reps | 20 minutes | 100 | | Yoga/Stretching | 20-30 minutes | 30 minutes | 100 | | Core Circuit | 3 sets of 15-20 reps | 15 minutes | 90 |

With these workouts, you can effectively train in the comfort of your home, regardless of space limitations.

Why Choose HipTrain?

If you're looking for personalized guidance, HipTrain offers affordable 1-on-1 live video personal training sessions with certified trainers. Our flexible scheduling makes it easy to fit workouts into your busy lifestyle, and the sessions are HSA/FSA approved for eligible expenses.