Top 10 Equipment-Free Workouts for Small Spaces

Are you looking to get fit without the need for bulky equipment or a large workout space? You're in luck! We've compiled a list of the Best Equipment-Free Workouts that are perfect for small spaces. Updated December 2025, these workouts can help you stay active and fit right in your home. Plus, with the option for live 1-on-1 personal training from HipTrain, you can have guidance tailored to your fitness level—all from the comfort of your living room!

1. Bodyweight Squats

• Sets: 3
• Reps: 15-20
• Duration: 10 minutes
• Calories Burned: Approximately 100
• Difficulty Level: Beginner

How to Perform: Stand with your feet shoulder-width apart. Lower your body as if sitting back into a chair, keeping your chest up and knees behind your toes. Return to standing.

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2. Push-Ups

• Sets: 3
• Reps: 10-15
• Duration: 10 minutes
• Calories Burned: Approximately 100
• Difficulty Level: Intermediate

How to Perform: Start in a plank position with hands slightly wider than shoulder-width. Lower your body until your chest nearly touches the floor, then push back up.

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3. Plank

• Sets: 3
• Duration: 30-60 seconds
• Calories Burned: Approximately 50
• Difficulty Level: Intermediate

How to Perform: Lie face down, then lift your body onto your forearms and toes. Keep your body in a straight line from head to heels.

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4. Jumping Jacks

• Sets: 3
• Duration: 1 minute
• Calories Burned: Approximately 100
• Difficulty Level: Beginner

How to Perform: Stand with feet together and arms at your sides. Jump while spreading your legs and raising your arms overhead, then return to starting position.

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5. Lunges

• Sets: 3
• Reps: 10-12 per leg
• Duration: 10 minutes
• Calories Burned: Approximately 120
• Difficulty Level: Intermediate

How to Perform: Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle. Push back to the starting position and switch legs.

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6. Bicycle Crunches

• Sets: 3
• Reps: 15-20 per side
• Duration: 10 minutes
• Calories Burned: Approximately 80
• Difficulty Level: Intermediate

How to Perform: Lie on your back with hands behind your head. Bring your knees to a 90-degree angle and alternate touching your elbows to opposite knees.

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7. Mountain Climbers

• Sets: 3
• Duration: 30-60 seconds
• Calories Burned: Approximately 90
• Difficulty Level: Intermediate

How to Perform: Start in a plank position. Quickly draw one knee to your chest, then switch legs in a running motion.

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8. Glute Bridges

• Sets: 3
• Reps: 15-20
• Duration: 10 minutes
• Calories Burned: Approximately 70
• Difficulty Level: Beginner

How to Perform: Lie on your back with knees bent and feet flat. Lift your hips towards the ceiling, squeezing your glutes at the top.

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9. Tricep Dips (Using a Chair)

• Sets: 3
• Reps: 10-15
• Duration: 10 minutes
• Calories Burned: Approximately 80
• Difficulty Level: Intermediate

How to Perform: Sit on the edge of a sturdy chair. Place your hands beside your hips and slide off the chair, lowering your body before pushing back up.

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10. High Knees

• Sets: 3
• Duration: 30-60 seconds
• Calories Burned: Approximately 100
• Difficulty Level: Beginner

How to Perform: Stand with feet hip-width apart. Run in place while bringing your knees up towards your chest.

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Summary of Workouts

| Workout Type | Sets | Reps/Duration | Difficulty Level | Calories Burned | |----------------------|------|---------------------|------------------|------------------| | Bodyweight Squats | 3 | 15-20 | Beginner | 100 | | Push-Ups | 3 | 10-15 | Intermediate | 100 | | Plank | 3 | 30-60 seconds | Intermediate | 50 | | Jumping Jacks | 3 | 1 minute | Beginner | 100 | | Lunges | 3 | 10-12 per leg | Intermediate | 120 | | Bicycle Crunches | 3 | 15-20 per side | Intermediate | 80 | | Mountain Climbers | 3 | 30-60 seconds | Intermediate | 90 | | Glute Bridges | 3 | 15-20 | Beginner | 70 | | Tricep Dips | 3 | 10-15 | Intermediate | 80 | | High Knees | 3 | 30-60 seconds | Beginner | 100 |

These workouts can easily be done in your living room or any small space you have available. For personalized guidance, consider trying HipTrain's affordable live 1-on-1 personal training. Our certified trainers can help you with these exercises, ensuring you maintain proper form and maximize your results. Plus, our services are HSA/FSA eligible for eligible expenses!