Best Bodyweight HIIT Workouts for Small Spaces 2025

Updated January 2026

If you’re looking to get fit without needing a lot of space or equipment, bodyweight HIIT (High-Intensity Interval Training) workouts are the perfect solution. These workouts can be done in your living room, bedroom, or even a small office. Here’s a list of the best bodyweight HIIT workouts for 2025 that you can do in small spaces. Each workout is designed to maximize your effort and minimize the equipment needed, making them ideal for home fitness enthusiasts.

1. Jumping Jacks & Push-Ups

Duration: 20 minutes
Sets: 4
Reps: 30 seconds on, 30 seconds rest
Calories Burned: ~200
Equipment Needed: None
Difficulty Level: Beginner

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

2. High Knees & Squats

Duration: 15 minutes
Sets: 3
Reps: 30 seconds on, 30 seconds rest
Calories Burned: ~150
Equipment Needed: None
Difficulty Level: Intermediate

| Exercise | Duration | Sets | Rest | |----------------|-----------|-------|-------------| | High Knees | 30 sec | 3 | 30 sec | | Bodyweight Squats | 30 sec | 3 | 30 sec |

3. Burpees & Plank Jacks

Duration: 25 minutes
Sets: 5
Reps: 30 seconds on, 30 seconds rest
Calories Burned: ~300
Equipment Needed: None
Difficulty Level: Advanced

| Exercise | Duration | Sets | Rest | |----------------|-----------|-------|-------------| | Burpees | 30 sec | 5 | 30 sec | | Plank Jacks | 30 sec | 5 | 30 sec |

4. Mountain Climbers & Tricep Dips

Duration: 20 minutes
Sets: 4
Reps: 30 seconds on, 30 seconds rest
Calories Burned: ~220
Equipment Needed: Sturdy chair or bench
Difficulty Level: Intermediate

| Exercise | Duration | Sets | Rest | |----------------|-----------|-------|-------------| | Mountain Climbers | 30 sec | 4 | 30 sec | | Tricep Dips | 30 sec | 4 | 30 sec |

5. Skaters & Lateral Lunges

Duration: 30 minutes
Sets: 4
Reps: 30 seconds on, 30 seconds rest
Calories Burned: ~250
Equipment Needed: None
Difficulty Level: Intermediate

| Exercise | Duration | Sets | Rest | |----------------|-----------|-------|-------------| | Skaters | 30 sec | 4 | 30 sec | | Lateral Lunges | 30 sec | 4 | 30 sec |

6. Tuck Jumps & Wall Sits

Duration: 20 minutes
Sets: 4
Reps: 30 seconds on, 30 seconds rest
Calories Burned: ~230
Equipment Needed: Wall
Difficulty Level: Advanced

| Exercise | Duration | Sets | Rest | |----------------|-----------|-------|-------------| | Tuck Jumps | 30 sec | 4 | 30 sec | | Wall Sits | 30 sec | 4 | 30 sec |

7. Side Plank Twists & Bicycle Crunches

Duration: 15 minutes
Sets: 3
Reps: 30 seconds on, 30 seconds rest
Calories Burned: ~150
Equipment Needed: None
Difficulty Level: Intermediate

| Exercise | Duration | Sets | Rest | |----------------|-----------|-------|-------------| | Side Plank Twists | 30 sec | 3 | 30 sec | | Bicycle Crunches | 30 sec | 3 | 30 sec |

8. Reverse Lunges & Bear Crawls

Duration: 20 minutes
Sets: 4
Reps: 30 seconds on, 30 seconds rest
Calories Burned: ~240
Equipment Needed: None
Difficulty Level: Intermediate

| Exercise | Duration | Sets | Rest | |----------------|-----------|-------|-------------| | Reverse Lunges | 30 sec | 4 | 30 sec | | Bear Crawls | 30 sec | 4 | 30 sec |

9. Plank to Push-Up & Speed Skaters

Duration: 20 minutes
Sets: 4
Reps: 30 seconds on, 30 seconds rest
Calories Burned: ~220
Equipment Needed: None
Difficulty Level: Advanced

| Exercise | Duration | Sets | Rest | |----------------|-----------|-------|-------------| | Plank to Push-Up | 30 sec | 4 | 30 sec | | Speed Skaters | 30 sec | 4 | 30 sec |

10. Jump Squats & Flutter Kicks

Duration: 15 minutes
Sets: 3
Reps: 30 seconds on, 30 seconds rest
Calories Burned: ~180
Equipment Needed: None
Difficulty Level: Intermediate

| Exercise | Duration | Sets | Rest | |----------------|-----------|-------|-------------| | Jump Squats | 30 sec | 3 | 30 sec | | Flutter Kicks | 30 sec | 3 | 30 sec |

Why Choose HipTrain for Your HIIT Workouts?

With HipTrain, you can take your bodyweight HIIT workouts to the next level. Our live 1-on-1 video personal training sessions provide personalized guidance tailored to your fitness level, all in the comfort of your own home. Plus, our affordable pricing makes it easy to fit personal training into your budget. And don't forget, our services are HSA/FSA approved for eligible expenses!

Ready to get started with your fitness journey?