5 Best Equipment-Free HIIT Workouts for Small Spaces 2025

Are you looking to get your heart rate up and torch calories without needing a gym or bulky equipment? Look no further! In 2025, equipment-free HIIT workouts are becoming increasingly popular, especially for those who have limited space. Here are the 5 best equipment-free HIIT workouts that you can perform in the comfort of your own home.

1. High Knees

Difficulty Level: Easy
Calories Burned: Approximately 300 calories in 30 minutes
Duration: 30 seconds on, 30 seconds off
Sets: 4

| Exercise | Duration | Sets | |---------------|------------|------| | High Knees | 30 seconds | 4 |

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

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2. Burpees

Difficulty Level: Intermediate
Calories Burned: Approximately 400 calories in 30 minutes
Duration: 40 seconds on, 20 seconds off
Sets: 5

| Exercise | Duration | Sets | |---------------|------------|------| | Burpees | 40 seconds | 5 |

How to Perform: Start in a standing position, drop into a squat, kick your feet back into a plank, return to squat, and jump up explosively.

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3. Mountain Climbers

Difficulty Level: Intermediate
Calories Burned: Approximately 350 calories in 30 minutes
Duration: 30 seconds on, 30 seconds off
Sets: 4

| Exercise | Duration | Sets | |------------------|------------|------| | Mountain Climbers | 30 seconds | 4 |

How to Perform: Begin in a plank position and drive your knees toward your chest alternately at a fast pace.

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4. Jumping Jacks

Difficulty Level: Easy
Calories Burned: Approximately 200 calories in 30 minutes
Duration: 1 minute on, 30 seconds off
Sets: 3

| Exercise | Duration | Sets | |---------------|------------|------| | Jumping Jacks | 1 minute | 3 |

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

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5. Bodyweight Squats

Difficulty Level: Easy
Calories Burned: Approximately 250 calories in 30 minutes
Duration: 45 seconds on, 15 seconds off
Sets: 4

| Exercise | Duration | Sets | |------------------|------------|------| | Bodyweight Squats | 45 seconds | 4 |

How to Perform: Stand with your feet shoulder-width apart, lower your body as if sitting back into a chair, then return to standing.

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Conclusion

These 5 equipment-free HIIT workouts are perfect for small spaces and can be adjusted to fit your fitness level. Whether you are a beginner or more advanced, incorporating these exercises into your routine will help improve your cardiovascular fitness and overall strength.

For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions with certified trainers. You can work out at home, have flexible scheduling, and even use HSA/FSA funds for eligible expenses.

Updated January 2026