Top 10 Bodyweight HIIT Workouts for Limited Spaces

Are you looking for effective bodyweight HIIT workouts that can be done in limited spaces? You're in the right place! High-Intensity Interval Training (HIIT) is an excellent way to maximize your workout in minimal time, and it can be done right from the comfort of your home. Updated January 2026, here are the top 10 bodyweight HIIT workouts that require no equipment and can fit into even the smallest living spaces.

1. Jump Squats

Reps: 15
Sets: 4
Duration: 30 seconds work, 30 seconds rest
Calories Burned: Approximately 10-15 per minute
Difficulty Level: Intermediate

Instructions: Stand with feet shoulder-width apart, lower into a squat, then explode upwards into a jump. Land softly and return to the squat position.

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2. Push-Up to T-Push-Up

Reps: 10
Sets: 3
Duration: 30 seconds work, 30 seconds rest
Calories Burned: Approximately 8-12 per minute
Difficulty Level: Advanced

Instructions: Perform a standard push-up. At the top, rotate your body to one side and raise the opposite arm towards the ceiling. Alternate sides.

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3. Burpees

Reps: 12
Sets: 4
Duration: 30 seconds work, 30 seconds rest
Calories Burned: Approximately 10-15 per minute
Difficulty Level: Advanced

Instructions: Begin in a standing position, drop into a squat, kick your feet back into a plank, perform a push-up, return to squat, and jump up.

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4. Mountain Climbers

Reps: 20 (10 each leg)
Sets: 4
Duration: 30 seconds work, 30 seconds rest
Calories Burned: Approximately 8-10 per minute
Difficulty Level: Intermediate

Instructions: Start in a plank position and rapidly bring one knee to your chest, alternating legs.

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5. High Knees

Reps: 30 (15 each leg)
Sets: 3
Duration: 30 seconds work, 30 seconds rest
Calories Burned: Approximately 8-12 per minute
Difficulty Level: Beginner to Intermediate

Instructions: Run in place, driving your knees up towards your chest as high as possible.

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6. Plank Jacks

Reps: 15
Sets: 4
Duration: 30 seconds work, 30 seconds rest
Calories Burned: Approximately 8-10 per minute
Difficulty Level: Intermediate

Instructions: Start in a plank position and jump your feet out wide and back together, like a jumping jack.

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7. Lateral Lunges

Reps: 10 each side
Sets: 3
Duration: 30 seconds work, 30 seconds rest
Calories Burned: Approximately 8-10 per minute
Difficulty Level: Beginner to Intermediate

Instructions: Step to the side, bending the knee of the leg you step with while keeping the other leg straight. Alternate sides.

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8. Skaters

Reps: 15 each side
Sets: 3
Duration: 30 seconds work, 30 seconds rest
Calories Burned: Approximately 10-12 per minute
Difficulty Level: Intermediate

Instructions: Leap to one side, landing on one foot, then leap to the other side, alternating legs.

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9. Plank to Frogger

Reps: 10
Sets: 3
Duration: 30 seconds work, 30 seconds rest
Calories Burned: Approximately 8-10 per minute
Difficulty Level: Intermediate

Instructions: Start in a plank position, jump your feet towards your hands, then return to plank.

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10. Side Plank Leg Raises

Reps: 10 each side
Sets: 3
Duration: 30 seconds work, 30 seconds rest
Calories Burned: Approximately 6-8 per minute
Difficulty Level: Intermediate

Instructions: From a side plank position, raise your top leg towards the ceiling and lower it back down without touching the bottom leg.

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Conclusion

These bodyweight HIIT workouts are perfect for maintaining fitness in limited spaces and require no special equipment. If you're looking for a more personalized approach to your fitness journey, consider HipTrain, where you can access affordable live 1-on-1 video personal training with certified trainers. Plus, our services are HSA/FSA approved, making it easier to invest in your health.