Top 10 Bodyweight Workout Plans for Small Spaces

Updated December 2025

Finding the right workout routine that fits your space can be challenging, especially if you're working out at home. Bodyweight workouts are an excellent solution for small spaces, allowing you to get an effective workout without needing bulky equipment. Here are the top 10 bodyweight workout plans designed specifically for small spaces.

1. The Quick HIIT Blast

Duration: 20 minutes
Equipment: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200

| Exercise | Reps | Sets | |------------------|--------|------| | Jump Squats | 15 | 3 | | Push-Ups | 12 | 3 | | Mountain Climbers| 30 sec | 3 | | Plank | 30 sec | 3 |

Overview

This high-intensity interval training (HIIT) session maximizes your time and space, delivering a full-body workout in just 20 minutes.

2. Core Crusher

Duration: 15 minutes
Equipment: None
Difficulty Level: Beginner
Calories Burned: Approximately 150

| Exercise | Reps | Sets | |------------------|--------|------| | Bicycle Crunches | 15 | 3 | | Plank Shoulder Taps| 10 each side | 3 | | Leg Raises | 12 | 3 | | Russian Twists | 15 each side | 3 |

Overview

Focus on your core with this targeted workout that requires minimal space and no equipment, perfect for beginners.

3. Full-Body Strength Circuit

Duration: 30 minutes
Equipment: None
Difficulty Level: Intermediate
Calories Burned: Approximately 300

| Exercise | Reps | Sets | |------------------|--------|------| | Bodyweight Squats| 15 | 4 | | Push-Ups | 12 | 4 | | Tricep Dips | 10 | 4 | | Lunges | 10 each leg | 4 |

Overview

This circuit targets all major muscle groups and is ideal for those looking to build strength without the need for weights.

4. Yoga Flow for Small Spaces

Duration: 30 minutes
Equipment: Yoga mat (optional)
Difficulty Level: All Levels
Calories Burned: Approximately 150

| Pose | Duration | |-------------------|-----------| | Downward Dog | 1 min | | Warrior II | 1 min each side | | Tree Pose | 1 min each side | | Child’s Pose | 2 min |

Overview

Perfect for relaxation and flexibility, this yoga flow can be done in tight quarters and helps to improve mobility.

5. Plyometric Power

Duration: 20 minutes
Equipment: None
Difficulty Level: Advanced
Calories Burned: Approximately 250

| Exercise | Reps | Sets | |------------------|--------|------| | Burpees | 10 | 4 | | Skater Jumps | 15 each side | 4 | | Tuck Jumps | 10 | 4 | | Plank Jacks | 15 | 4 |

Overview

This workout incorporates explosive movements to boost your heart rate and build strength, suitable for advanced fitness enthusiasts.

6. Ladder Workout

Duration: 25 minutes
Equipment: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200

| Exercise | Reps | Sets | |------------------|--------|------| | Push-Ups | 1, 2, 3 | 3 | | Squats | 1, 2, 3 | 3 | | Sit-Ups | 1, 2, 3 | 3 | | Plank | 10, 20, 30 sec | 3 |

Overview

This ladder workout gradually increases reps, making it a great way to challenge yourself over time.

7. Lower Body Burn

Duration: 20 minutes
Equipment: None
Difficulty Level: Beginner
Calories Burned: Approximately 180

| Exercise | Reps | Sets | |------------------|--------|------| | Glute Bridges | 15 | 3 | | Calf Raises | 20 | 3 | | Side Leg Raises | 15 each side | 3 | | Wall Sit | 30 sec | 3 |

Overview

Focus on lower body strength and stability with this effective routine that requires no equipment.

8. Cardio Kick

Duration: 25 minutes
Equipment: None
Difficulty Level: Intermediate
Calories Burned: Approximately 250

| Exercise | Reps | Sets | |------------------|--------|------| | High Knees | 30 sec | 4 | | Front Kicks | 10 each leg | 4 | | Side Kicks | 10 each leg | 4 | | Jumping Jacks | 30 sec | 4 |

Overview

This cardio workout is perfect for getting your heart rate up in a compact space while improving coordination.

9. Mobility and Flexibility Routine

Duration: 20 minutes
Equipment: None
Difficulty Level: All Levels
Calories Burned: Approximately 100

| Exercise | Duration | |-------------------|-----------| | Cat-Cow Stretch | 1 min | | Seated Forward Bend| 1 min | | Butterfly Stretch | 1 min | | Lying Spinal Twist | 1 min each side |

Overview

Enhance your flexibility and recovery with this gentle routine, suitable for all fitness levels.

10. Customizable Circuit

Duration: 30 minutes
Equipment: None
Difficulty Level: All Levels
Calories Burned: Varies

| Exercise Options | Reps | Sets | |-------------------|--------|------| | Choose 3-5 exercises from above | Varies | 3 |

Overview

Create your own workout by selecting your favorite exercises from this list! Tailor the reps and sets to your current fitness level.

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With so many effective bodyweight workouts available, you can easily stay fit in small spaces. For personalized training and tailored workout plans, consider HipTrain. Our live 1-on-1 video personal training is affordable and flexible, making it easy to schedule around your busy life. Plus, we're HSA/FSA approved for eligible expenses!