Best Home Workouts for Small Spaces 2025

Updated December 2025

Finding the right workouts for small spaces can be challenging, but with the right exercises, you can stay fit without needing a large area or expensive equipment. Here are the best home workouts for small spaces in 2025 that require minimal equipment and can be done in your apartment or any compact area.

1. Bodyweight Squats

• Equipment Needed: None
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 15 reps
• Calories Burned: Approximately 30-50 per 15 minutes
• Description: Stand with feet shoulder-width apart and lower your body as if sitting in a chair, keeping your chest up and knees behind your toes.

2. Push-Ups

• Equipment Needed: None
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10-12 reps
• Calories Burned: Approximately 40-60 per 15 minutes
• Description: Start in a plank position and lower your body until your chest nearly touches the floor, then push back up.

3. Plank

• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Duration: 30-60 seconds, 3 sets
• Calories Burned: Approximately 20-40 per minute
• Description: Maintain a straight line from head to heels, keeping your elbows under your shoulders.

4. Jumping Jacks

• Equipment Needed: None
• Difficulty Level: Beginner
• Duration: 30 seconds, 3 sets
• Calories Burned: Approximately 30-50 per 5 minutes
• Description: Jump with legs spread and arms raised, then return to the starting position.

5. Lunges

• Equipment Needed: None
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10 reps per leg
• Calories Burned: Approximately 30-50 per 15 minutes
• Description: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

6. Mountain Climbers

• Equipment Needed: None
• Difficulty Level: Intermediate
• Duration: 30 seconds, 3 sets
• Calories Burned: Approximately 40-60 per 5 minutes
• Description: Start in a plank position and quickly draw knees towards your chest alternately.

7. Glute Bridges

• Equipment Needed: None
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 15 reps
• Calories Burned: Approximately 20-40 per 15 minutes
• Description: Lie on your back with knees bent, lift your hips towards the ceiling while squeezing your glutes.

8. Chair Dips

• Equipment Needed: Sturdy chair
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10-12 reps
• Calories Burned: Approximately 40-60 per 15 minutes
• Description: Sit on a chair edge, lower your body by bending your elbows, and push back up.

9. High Knees

• Equipment Needed: None
• Difficulty Level: Beginner
• Duration: 30 seconds, 3 sets
• Calories Burned: Approximately 30-50 per 5 minutes
• Description: Run in place while bringing your knees up to hip level.

10. Yoga or Stretching Routine

• Equipment Needed: Yoga mat (optional)
• Difficulty Level: All levels
• Duration: 15-30 minutes
• Calories Burned: Approximately 50-100 per session
• Description: Focus on flexibility and relaxation with poses like downward dog, cat-cow, and child’s pose.

Workout Table

| Exercise | Reps/Sets | Duration | Equipment Needed | Difficulty Level | |---------------------|-------------------|--------------------|------------------|------------------| | Bodyweight Squats | 3 sets of 15 reps | - | None | Beginner | | Push-Ups | 3 sets of 10-12 reps | - | None | Intermediate | | Plank | 3 sets of 30-60 sec | - | None | Beginner | | Jumping Jacks | 3 sets of 30 sec | - | None | Beginner | | Lunges | 3 sets of 10 reps/leg | - | None | Intermediate | | Mountain Climbers | 3 sets of 30 sec | - | None | Intermediate | | Glute Bridges | 3 sets of 15 reps | - | None | Beginner | | Chair Dips | 3 sets of 10-12 reps | - | Chair | Intermediate | | High Knees | 3 sets of 30 sec | - | None | Beginner | | Yoga/Stretching | - | 15-30 min | Yoga mat (optional)| All Levels |

These workouts are perfect for anyone with limited space, and they can be done in just a few minutes each day. For more personalized guidance, consider HipTrain’s affordable 1-on-1 live personal training sessions. Our certified trainers can help you maximize your small space workouts with tailored routines that fit your schedule and budget.