Best Bodyweight HIIT Workouts for Small Spaces 2025

Updated December 2025

Are you ready to elevate your fitness game without needing a large space or fancy equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for small spaces and can provide an intense workout in as little as 20-30 minutes. Here are the best bodyweight HIIT workouts you can do at home, tailored for small spaces, while also being budget-friendly!

1. Jumping Jacks and Push-ups

Duration: 20 Minutes
Sets: 4
Reps: 30 seconds each exercise
Calories Burned: ~200
Difficulty Level: Beginner

| Exercise | Duration | Rest | |------------------|------------|-----------| | Jumping Jacks | 30 seconds | 10 seconds| | Push-ups | 30 seconds | 10 seconds|

Equipment Needed: None

2. Mountain Climbers and Squat Jumps

Duration: 20 Minutes
Sets: 4
Reps: 30 seconds each exercise
Calories Burned: ~250
Difficulty Level: Intermediate

| Exercise | Duration | Rest | |--------------------|------------|-----------| | Mountain Climbers | 30 seconds | 10 seconds| | Squat Jumps | 30 seconds | 10 seconds|

Equipment Needed: None

3. Burpees and Plank Jacks

Duration: 25 Minutes
Sets: 5
Reps: 25 seconds each exercise
Calories Burned: ~300
Difficulty Level: Advanced

| Exercise | Duration | Rest | |------------------|------------|-----------| | Burpees | 25 seconds | 15 seconds| | Plank Jacks | 25 seconds | 15 seconds|

Equipment Needed: None

4. High Knees and Tricep Dips

Duration: 20 Minutes
Sets: 4
Reps: 30 seconds each exercise
Calories Burned: ~220
Difficulty Level: Intermediate

| Exercise | Duration | Rest | |-------------------|------------|-----------| | High Knees | 30 seconds | 10 seconds| | Tricep Dips | 30 seconds | 10 seconds|

Equipment Needed: A sturdy chair for dips

5. Skaters and Bicycle Crunches

Duration: 20 Minutes
Sets: 4
Reps: 30 seconds each exercise
Calories Burned: ~200
Difficulty Level: Beginner

| Exercise | Duration | Rest | |------------------------|------------|-----------| | Skaters | 30 seconds | 10 seconds| | Bicycle Crunches | 30 seconds | 10 seconds|

Equipment Needed: None

6. Lateral Shuffles and Plank Shoulder Taps

Duration: 20 Minutes
Sets: 4
Reps: 30 seconds each exercise
Calories Burned: ~230
Difficulty Level: Intermediate

| Exercise | Duration | Rest | |-------------------------------|------------|-----------| | Lateral Shuffles | 30 seconds | 10 seconds| | Plank Shoulder Taps | 30 seconds | 10 seconds|

Equipment Needed: None

7. Wall Sit and Jump Squats

Duration: 20 Minutes
Sets: 4
Reps: 30 seconds each exercise
Calories Burned: ~210
Difficulty Level: Beginner

| Exercise | Duration | Rest | |--------------------|------------|-----------| | Wall Sit | 30 seconds | 10 seconds| | Jump Squats | 30 seconds | 10 seconds|

Equipment Needed: A wall

8. Russian Twists and Flutter Kicks

Duration: 20 Minutes
Sets: 4
Reps: 30 seconds each exercise
Calories Burned: ~240
Difficulty Level: Intermediate

| Exercise | Duration | Rest | |-------------------|------------|-----------| | Russian Twists | 30 seconds | 10 seconds| | Flutter Kicks | 30 seconds | 10 seconds|

Equipment Needed: None

9. Bear Crawls and Side Lunges

Duration: 20 Minutes
Sets: 4
Reps: 30 seconds each exercise
Calories Burned: ~220
Difficulty Level: Advanced

| Exercise | Duration | Rest | |-------------------|------------|-----------| | Bear Crawls | 30 seconds | 10 seconds| | Side Lunges | 30 seconds | 10 seconds|

Equipment Needed: None

10. Tuck Jumps and Plank to Push-up

Duration: 25 Minutes
Sets: 5
Reps: 25 seconds each exercise
Calories Burned: ~280
Difficulty Level: Advanced

| Exercise | Duration | Rest | |-----------------------------|------------|-----------| | Tuck Jumps | 25 seconds | 15 seconds| | Plank to Push-up | 25 seconds | 15 seconds|

Equipment Needed: None

Why Choose HipTrain?

If you're looking for affordable personal training to enhance your HIIT workouts, consider HipTrain. With live 1-on-1 video personal training sessions from certified trainers, you can get personalized guidance right in your own home. Plus, our services are HSA/FSA approved for eligible expenses, making it an even more budget-friendly option for busy professionals.