10 Best Bodyweight HIIT Workouts for Small Spaces

Finding time to work out in a busy schedule can be challenging, especially when you're limited by space. Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for small spaces since they require no equipment and can be done anywhere. Updated January 2026, here are the 10 best bodyweight HIIT workouts you can do in your home without needing a gym membership.

1. Jumping Jacks and Push-Ups

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 150-200

| Exercise | Sets | Reps | Duration | |------------------|------|------|----------| | Jumping Jacks | 4 | 30 | 30 sec | | Push-Ups | 4 | 10-15| 30 sec | | Rest | - | - | 30 sec |

Tip: Modify push-ups by doing them on your knees if needed.

2. High Knees and Squat Jumps

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-250

| Exercise | Sets | Reps | Duration | |------------------|------|------|----------| | High Knees | 4 | 30 | 30 sec | | Squat Jumps | 4 | 10-15| 30 sec | | Rest | - | - | 30 sec |

Tip: Focus on landing softly during squat jumps to protect your joints.

3. Plank Jacks and Mountain Climbers

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Sets | Reps | Duration | |------------------|------|------|----------| | Plank Jacks | 4 | 15-20| 30 sec | | Mountain Climbers | 4 | 30 | 30 sec | | Rest | - | - | 30 sec |

Tip: Keep your core tight during both exercises for maximum effectiveness.

4. Burpees and Skaters

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 300-400

| Exercise | Sets | Reps | Duration | |------------------|------|------|----------| | Burpees | 4 | 8-10 | 30 sec | | Skaters | 4 | 15-20| 30 sec | | Rest | - | - | 30 sec |

Tip: Modify burpees by stepping back instead of jumping for a lower impact.

5. Lateral Lunges and Plank to Toe Touch

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Sets | Reps | Duration | |------------------|------|------|----------| | Lateral Lunges | 4 | 10-12| 30 sec | | Plank to Toe Touch| 4 | 10-12| 30 sec | | Rest | - | - | 30 sec |

Tip: Ensure your knee stays behind your toes during lateral lunges.

6. Tuck Jumps and Push-Up Variations

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 250-350

| Exercise | Sets | Reps | Duration | |------------------|------|------|----------| | Tuck Jumps | 4 | 8-10 | 30 sec | | Push-Up Variations| 4 | 10-15| 30 sec | | Rest | - | - | 30 sec |

Tip: Try different push-up variations such as diamond or wide grip for more challenge.

7. Bear Crawls and Reverse Crunches

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 150-200

| Exercise | Sets | Reps | Duration | |------------------|------|------|----------| | Bear Crawls | 4 | 10-15| 30 sec | | Reverse Crunches | 4 | 10-15| 30 sec | | Rest | - | - | 30 sec |

Tip: Keep your back flat during bear crawls to engage your core effectively.

8. Side Plank Raises and Flutter Kicks

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200

| Exercise | Sets | Reps | Duration | |------------------|------|------|----------| | Side Plank Raises| 4 | 10-12| 30 sec | | Flutter Kicks | 4 | 15-20| 30 sec | | Rest | - | - | 30 sec |

Tip: Ensure your body is in a straight line during side planks.

9. Jump Squats and Plank Shoulder Taps

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Sets | Reps | Duration | |------------------|------|------|----------| | Jump Squats | 4 | 10-15| 30 sec | | Plank Shoulder Taps| 4 | 10-15| 30 sec | | Rest | - | - | 30 sec |

Tip: Keep your hips steady while performing shoulder taps to engage your core.

10. Cool Down & Stretch

Duration: 5-10 minutes
Difficulty Level: All Levels
Calories Burned: Approximately 50-100

| Exercise | Sets | Duration | |------------------|------|----------| | Stretching | 1 | 5-10 min |

Tip: Focus on deep breathing and stretching all major muscle groups.

Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to maximize their fitness routine in a small space. Incorporating these exercises into your weekly regimen can help you stay fit and healthy without needing a gym.

For personalized guidance and tailored workout plans, consider trying HipTrain. With certified personal trainers, affordable pricing, and flexible scheduling, HipTrain offers the perfect solution for busy professionals looking to stay fit from home. Plus, our services are HSA/FSA approved for eligible expenses.