Best Bodyweight HIIT Workouts for Small Spaces

If you're looking to get fit without needing a large space, bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for you. These workouts can be done in small areas, making them ideal for home workouts. Updated December 2025, we've compiled a list of the best bodyweight HIIT workouts that you can do in your living room, bedroom, or any small space.

1. Jump Squats

• Reps: 15-20
• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Difficulty Level: Intermediate
• Calories Burned: Approximately 8-10 calories per minute
• Equipment Needed: None

2. Push-Up Variations (Standard, Wide, Diamond)

• Reps: 10-15 each variation
• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Difficulty Level: Intermediate
• Calories Burned: Approximately 7-9 calories per minute
• Equipment Needed: None

3. Plank Jacks

• Reps: 15-20
• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 6-8 calories per minute
• Equipment Needed: None

4. Burpees

• Reps: 10-15
• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Difficulty Level: Advanced
• Calories Burned: Approximately 10-12 calories per minute
• Equipment Needed: None

5. High Knees

• Reps: 30 seconds
• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 8-10 calories per minute
• Equipment Needed: None

6. Mountain Climbers

• Reps: 15-20
• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Difficulty Level: Intermediate
• Calories Burned: Approximately 8-10 calories per minute
• Equipment Needed: None

7. Lateral Lunges

• Reps: 10-15 each side
• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Difficulty Level: Intermediate
• Calories Burned: Approximately 6-8 calories per minute
• Equipment Needed: None

8. Skaters

• Reps: 15-20
• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Difficulty Level: Intermediate
• Calories Burned: Approximately 8-10 calories per minute
• Equipment Needed: None

9. Bicycle Crunches

• Reps: 15-20
• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Difficulty Level: Beginner
• Calories Burned: Approximately 5-7 calories per minute
• Equipment Needed: None

10. Tuck Jumps

• Reps: 10-12
• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Difficulty Level: Advanced
• Calories Burned: Approximately 10-12 calories per minute
• Equipment Needed: None

Sample HIIT Workout Table

| Exercise | Reps | Sets | Duration | |-------------------|----------|------|--------------------| | Jump Squats | 15-20 | 3 | 30s work, 15s rest | | Push-Up Variations | 10-15 | 3 | 30s work, 15s rest | | Plank Jacks | 15-20 | 3 | 30s work, 15s rest | | Burpees | 10-15 | 3 | 30s work, 15s rest | | High Knees | 30s | 3 | 30s work, 15s rest | | Mountain Climbers | 15-20 | 3 | 30s work, 15s rest | | Lateral Lunges | 10-15 each side | 3 | 30s work, 15s rest | | Skaters | 15-20 | 3 | 30s work, 15s rest | | Bicycle Crunches | 15-20 | 3 | 30s work, 15s rest | | Tuck Jumps | 10-12 | 3 | 30s work, 15s rest |

Bodyweight HIIT workouts are not only effective but also save time and can be easily adapted to your fitness level. If you're looking for an affordable and effective way to get personalized training, consider HipTrain. With live 1-on-1 video personal training sessions, certified trainers, and flexible scheduling, you can achieve your fitness goals from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses!