Top 5 Equipment-Free Workouts for Small Spaces

Finding the motivation to work out can be challenging, especially when space is limited. However, you don’t need a gym full of equipment to get a great workout. In 2025, there are plenty of effective equipment-free workouts perfect for small spaces that can help you stay fit right at home. Here are the top 5 workouts you can do without any equipment:

1. Bodyweight Squats

Calories Burned: Approximately 100 calories in 30 minutes
Difficulty Level: Beginner to Intermediate

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

How to Perform:

• Stand with feet shoulder-width apart.
• Lower your body by bending your knees, keeping your chest up.
• Push through your heels to return to standing.

2. Push-Ups

Calories Burned: Approximately 150 calories in 30 minutes
Difficulty Level: Intermediate

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

How to Perform:

• Begin in a plank position with hands slightly wider than shoulder-width.
• Lower your body until your chest nearly touches the ground.
• Push back up to the starting position.

3. Plank

Calories Burned: Approximately 90 calories in 30 minutes
Difficulty Level: Beginner to Advanced

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

How to Perform:

• Start in a push-up position, but rest on your forearms.
• Keep your body in a straight line from head to heels.
• Hold the position, engaging your core.

4. Lunges

Calories Burned: Approximately 120 calories in 30 minutes
Difficulty Level: Intermediate

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12 (each leg) | 30 sec |

How to Perform:

• Stand tall, then take a step forward with one leg.
• Lower your hips until both knees are bent at a 90-degree angle.
• Push back to the starting position and switch legs.

5. Burpees

Calories Burned: Approximately 200 calories in 30 minutes
Difficulty Level: Advanced

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 | 60 sec |

How to Perform:

• Start in a standing position.
• Drop into a squat, kick your feet back into a plank.
• Perform a push-up, return to squat, then jump up explosively.

Conclusion

Incorporating these equipment-free workouts into your routine is a fantastic way to stay fit within the confines of your small space. With the right guidance, you can maximize your workouts even without heavy equipment.

For those seeking personalized training, HipTrain offers affordable live 1-on-1 video personal training sessions that can be tailored to your unique fitness goals. Our certified trainers will guide you through these workouts, ensuring you perform them correctly and safely. Plus, our services are HSA/FSA approved for eligible expenses.

Updated January 2026 - It's time to take your home fitness to the next level!