Best Bodyweight HIIT Workouts for Small Spaces

Updated January 2026

If you're looking to get fit without the need for a large workout area or expensive equipment, bodyweight HIIT (High-Intensity Interval Training) workouts are your best bet. These workouts can be done in the comfort of your home, making them ideal for small spaces. Here are the best bodyweight HIIT workouts that require no equipment and can help you burn calories effectively.

1. Jumping Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty: Easy

2. High Knees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 10-15 calories per minute
• Difficulty: Moderate

3. Push-Ups

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 7-10 calories per minute
• Difficulty: Moderate to Hard

4. Bodyweight Squats

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty: Easy

5. Mountain Climbers

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 10-15 calories per minute
• Difficulty: Moderate

6. Plank Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty: Moderate to Hard

7. Burpees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 10-15 calories per minute
• Difficulty: Hard

8. Lateral Lunges

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty: Moderate

9. Tuck Jumps

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 10-15 calories per minute
• Difficulty: Hard

10. Shadow Boxing

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty: Easy

Sample Workout Table

| Exercise | Duration | Rest | Sets | Calories Burned | Difficulty | |------------------|----------|--------|------|------------------|---------------------| | Jumping Jacks | 30 sec | 15 sec | 4 | 8-12 cal/min | Easy | | High Knees | 30 sec | 15 sec | 4 | 10-15 cal/min | Moderate | | Push-Ups | 30 sec | 15 sec | 4 | 7-10 cal/min | Moderate to Hard | | Bodyweight Squats| 30 sec | 15 sec | 4 | 8-12 cal/min | Easy | | Mountain Climbers| 30 sec | 15 sec | 4 | 10-15 cal/min | Moderate | | Plank Jacks | 30 sec | 15 sec | 4 | 8-12 cal/min | Moderate to Hard | | Burpees | 30 sec | 15 sec | 4 | 10-15 cal/min | Hard | | Lateral Lunges | 30 sec | 15 sec | 4 | 8-12 cal/min | Moderate | | Tuck Jumps | 30 sec | 15 sec | 4 | 10-15 cal/min | Hard | | Shadow Boxing | 30 sec | 15 sec | 4 | 8-12 cal/min | Easy |

Why Choose HipTrain?

For those who want personalized guidance while performing these workouts, HipTrain offers affordable 1-on-1 live personal training sessions. Our certified trainers can help you perfect your form and motivate you to reach your fitness goals—all from the comfort of your home. Plus, you can schedule your sessions flexibly to fit your busy lifestyle, and our services are HSA/FSA approved for eligible expenses.