10 Best Bodyweight HIIT Workouts for Small Spaces

Finding a workout routine that fits into a small living space can be challenging, especially if you're looking for something effective and engaging. Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for small spaces, allowing you to burn calories and build strength without the need for bulky equipment. Updated December 2025, here are the 10 best bodyweight HIIT workouts that you can do right in your living room.

1. High Knees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Difficulty Level: Easy
• Calories Burned: ~200 per 30 minutes

How to Perform: Stand tall and run in place, bringing your knees up towards your chest as high as possible. Pump your arms to increase intensity.

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2. Burpees

• Duration: 20 seconds
• Rest: 10 seconds
• Sets: 5
• Difficulty Level: Intermediate
• Calories Burned: ~300 per 30 minutes

How to Perform: Start standing, drop into a squat, kick your feet back into a plank, perform a push-up, jump back to squat, and explode up into a jump.

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3. Jump Squats

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: ~250 per 30 minutes

How to Perform: Start in a squat position, then jump explosively, landing softly back into the squat.

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4. Mountain Climbers

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: ~240 per 30 minutes

How to Perform: Start in a plank position and bring one knee towards your chest, alternating legs quickly.

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5. Plank Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: ~220 per 30 minutes

How to Perform: From a plank position, jump your feet out and in, similar to a jumping jack motion.

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6. Lateral Lunges

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Difficulty Level: Easy
• Calories Burned: ~180 per 30 minutes

How to Perform: Step out to the side into a lunge, pushing your hips back, then return to the starting position and switch sides.

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7. Skaters

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: ~230 per 30 minutes

How to Perform: Jump to the side, landing on one foot while bringing the other foot behind you, alternating sides for the duration.

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8. Tuck Jumps

• Duration: 20 seconds
• Rest: 10 seconds
• Sets: 5
• Difficulty Level: Advanced
• Calories Burned: ~300 per 30 minutes

How to Perform: Jump straight up, tucking your knees to your chest at the peak of the jump.

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9. Push-Up to Side Plank

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Difficulty Level: Advanced
• Calories Burned: ~250 per 30 minutes

How to Perform: Perform a push-up, then rotate into a side plank, holding for a moment before returning to the push-up position.

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10. Bicycle Crunches

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Difficulty Level: Easy
• Calories Burned: ~150 per 30 minutes

How to Perform: Lie on your back, bring your knees up, and alternate touching your elbows to the opposite knees while pedaling your legs.

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Summary Table of Workouts

| Workout | Duration | Rest | Sets | Difficulty Level | Calories Burned | |-----------------------|----------|-------|------|------------------|------------------| | High Knees | 30 sec | 15 sec| 4 | Easy | ~200 | | Burpees | 20 sec | 10 sec| 5 | Intermediate | ~300 | | Jump Squats | 30 sec | 15 sec| 4 | Intermediate | ~250 | | Mountain Climbers | 30 sec | 15 sec| 4 | Intermediate | ~240 | | Plank Jacks | 30 sec | 15 sec| 4 | Intermediate | ~220 | | Lateral Lunges | 30 sec | 15 sec| 4 | Easy | ~180 | | Skaters | 30 sec | 15 sec| 4 | Intermediate | ~230 | | Tuck Jumps | 20 sec | 10 sec| 5 | Advanced | ~300 | | Push-Up to Side Plank | 30 sec | 15 sec| 4 | Advanced | ~250 | | Bicycle Crunches | 30 sec | 15 sec| 4 | Easy | ~150 |

These bodyweight HIIT workouts are not only effective but can also be modified to suit all fitness levels and small spaces. For personalized guidance, consider trying HipTrain, where you can get live 1-on-1 video personal training from certified trainers at an affordable price. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.