Best Bodyweight HIIT Workouts for Small Spaces 2026

Updated January 2026

If you're looking to get fit without needing a big gym or a lot of equipment, bodyweight HIIT workouts are perfect for small spaces. These high-intensity interval training routines are designed to maximize your workout in minimal space and time. Here are the best bodyweight HIIT workouts you can do at home in 2026!

1. Jumping Jacks & Push-Ups Combo

Duration: 20 minutes
Sets: 4
Difficulty: Beginner
Calories Burned: Approximately 200

| Exercise | Duration (seconds) | Reps | |------------------|-------------------|------| | Jumping Jacks | 30 | - | | Push-Ups | 30 | 10 | | Rest | 30 | - |

Equipment Needed: None

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2. High Knees & Squats

Duration: 20 minutes
Sets: 4
Difficulty: Intermediate
Calories Burned: Approximately 250

| Exercise | Duration (seconds) | Reps | |------------------|-------------------|------| | High Knees | 30 | - | | Bodyweight Squats| 30 | 15 | | Rest | 30 | - |

Equipment Needed: None

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3. Mountain Climbers & Plank Jacks

Duration: 25 minutes
Sets: 5
Difficulty: Intermediate
Calories Burned: Approximately 300

| Exercise | Duration (seconds) | Reps | |------------------|-------------------|------| | Mountain Climbers| 30 | - | | Plank Jacks | 30 | - | | Rest | 30 | - |

Equipment Needed: None

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4. Burpees & Tuck Jumps

Duration: 25 minutes
Sets: 4
Difficulty: Advanced
Calories Burned: Approximately 350

| Exercise | Duration (seconds) | Reps | |------------------|-------------------|------| | Burpees | 30 | 8 | | Tuck Jumps | 30 | 10 | | Rest | 30 | - |

Equipment Needed: None

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5. Skaters & Lunges

Duration: 20 minutes
Sets: 4
Difficulty: Intermediate
Calories Burned: Approximately 250

| Exercise | Duration (seconds) | Reps | |------------------|-------------------|------| | Skaters | 30 | 10 (each side) | | Reverse Lunges | 30 | 10 (each leg) | | Rest | 30 | - |

Equipment Needed: None

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6. Plank to Push-Up & Side Lunges

Duration: 25 minutes
Sets: 4
Difficulty: Advanced
Calories Burned: Approximately 300

| Exercise | Duration (seconds) | Reps | |------------------|-------------------|------| | Plank to Push-Up | 30 | 8 | | Side Lunges | 30 | 10 (each side) | | Rest | 30 | - |

Equipment Needed: None

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7. Bicycle Crunches & Flutter Kicks

Duration: 20 minutes
Sets: 4
Difficulty: Beginner
Calories Burned: Approximately 200

| Exercise | Duration (seconds) | Reps | |------------------|-------------------|------| | Bicycle Crunches | 30 | 15 | | Flutter Kicks | 30 | 15 | | Rest | 30 | - |

Equipment Needed: None

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8. Bear Crawls & Wall Sit

Duration: 20 minutes
Sets: 4
Difficulty: Intermediate
Calories Burned: Approximately 250

| Exercise | Duration (seconds) | Reps | |------------------|-------------------|------| | Bear Crawls | 30 | 10 (forward and back) | | Wall Sit | 30 | - | | Rest | 30 | - |

Equipment Needed: None

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9. Shadow Boxing & Core Twists

Duration: 20 minutes
Sets: 4
Difficulty: Beginner
Calories Burned: Approximately 200

| Exercise | Duration (seconds) | Reps | |------------------|-------------------|------| | Shadow Boxing | 30 | - | | Core Twists | 30 | 15 | | Rest | 30 | - |

Equipment Needed: None

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10. Chair Dips & Step-Ups (on a sturdy surface)

Duration: 25 minutes
Sets: 4
Difficulty: Intermediate
Calories Burned: Approximately 300

| Exercise | Duration (seconds) | Reps | |------------------|-------------------|------| | Chair Dips | 30 | 10 | | Step-Ups | 30 | 10 (each leg) | | Rest | 30 | - |

Equipment Needed: Sturdy chair or bench

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These bodyweight HIIT workouts are perfect for small spaces and require no specialized equipment, making them ideal for home fitness routines in 2026. For those looking for personalized guidance, consider HipTrain for affordable live 1-on-1 video personal training. Our certified trainers can help you optimize your workouts, and our services are HSA/FSA approved for eligible expenses.