Best Home Workouts for Small Spaces in 2025

Updated December 2025

Finding effective workouts that fit into small spaces can be a challenge, but it's more important than ever as we embrace home fitness trends. Whether you're living in an apartment or simply have limited room, these workouts require minimal equipment and are perfect for maximizing your space. Here’s a list of the best home workouts for small spaces in 2025.

1. Bodyweight Squats

Difficulty Level: Beginner
Calories Burned: ~100 per 30 minutes
Equipment Needed: None

| Sets | Reps | Duration | |------|------|----------| | 3 | 15 | 30 sec |

Description

Stand with feet shoulder-width apart. Lower down as if sitting in a chair, keeping your back straight. Rise back up to the starting position.

2. Push-Ups

Difficulty Level: Intermediate
Calories Burned: ~200 per 30 minutes
Equipment Needed: None

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 sec |

Description

Start in a plank position with hands shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up.

3. Plank Variations

Difficulty Level: Intermediate
Calories Burned: ~150 per 30 minutes
Equipment Needed: None

| Sets | Duration | |------|----------| | 3 | 30-60 sec|

Description

Hold a plank position on your forearms or hands. For added challenge, try side planks or plank jacks.

4. Jumping Jacks

Difficulty Level: Beginner
Calories Burned: ~200 per 30 minutes
Equipment Needed: None

| Sets | Duration | |------|----------| | 3 | 1 min |

Description

Jump while spreading your legs and arms out to the sides, then return to the starting position. Great for cardio in a compact space!

5. Glute Bridges

Difficulty Level: Beginner
Calories Burned: ~100 per 30 minutes
Equipment Needed: None

| Sets | Reps | Duration | |------|------|----------| | 3 | 15 | 30 sec |

Description

Lie on your back with knees bent. Raise your hips towards the ceiling while squeezing your glutes, then lower back down.

6. Seated Leg Raises

Difficulty Level: Beginner
Calories Burned: ~80 per 30 minutes
Equipment Needed: None

| Sets | Reps | Duration | |------|------|----------| | 3 | 15 | 30 sec |

Description

Sit on the edge of a sturdy chair. Extend one leg out straight and hold for a moment before lowering it back down.

7. Resistance Band Workouts

Difficulty Level: Intermediate
Calories Burned: ~150 per 30 minutes
Equipment Needed: Resistance band

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| 1 min |

Description

Use bands for various exercises like bicep curls, tricep extensions, or lateral raises, all of which can be done in small spaces.

8. Yoga and Stretching

Difficulty Level: All Levels
Calories Burned: ~120 per 30 minutes
Equipment Needed: Yoga mat (optional)

| Sets | Duration | |------|----------| | 1 | 30 min |

Description

Focus on poses like downward dog, pigeon pose, and seated forward bends to improve flexibility and relaxation.

9. High-Intensity Interval Training (HIIT)

Difficulty Level: Intermediate
Calories Burned: ~300 per 30 minutes
Equipment Needed: None

| Sets | Duration | |------|----------| | 5 | 30 sec work, 30 sec rest |

Description

Combine exercises like burpees, high knees, and mountain climbers for an effective workout in a short time.

10. Online Personal Training with HipTrain

Difficulty Level: All Levels
Calories Burned: Variable
Equipment Needed: None

Description

For personalized guidance, consider HipTrain’s live 1-on-1 video personal training. Our certified trainers will help you maximize your small space workouts, ensuring you stay motivated and reach your fitness goals.

With these effective workouts, you can stay fit and healthy without needing a large space or expensive equipment. Embrace the 2025 fitness trends and take advantage of the flexibility that home workouts offer!