Top 10 Bodyweight HIIT Workouts for Small Spaces

If you're looking to get fit without the need for large equipment or a gym membership, bodyweight HIIT workouts are your best bet! These high-intensity interval training (HIIT) exercises can be done in the comfort of your own home, even in small spaces. Updated January 2026, we've compiled a list of the top 10 bodyweight HIIT workouts that will help you maximize your fitness routine without breaking the bank or taking up too much room.

1. Jumping Jacks

Duration: 30 seconds
Sets: 4
Calories Burned: ~8-10 per minute
Difficulty Level: Easy
Equipment Needed: None

Exercise Table:

| Exercise | Duration | Sets | |--------------|----------|------| | Jumping Jacks| 30 sec | 4 |

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2. Burpees

Duration: 20 seconds
Sets: 5
Calories Burned: ~10-15 per minute
Difficulty Level: Medium
Equipment Needed: None

Exercise Table:

| Exercise | Duration | Sets | |----------|----------|------| | Burpees | 20 sec | 5 |

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3. High Knees

Duration: 30 seconds
Sets: 4
Calories Burned: ~8-12 per minute
Difficulty Level: Medium
Equipment Needed: None

Exercise Table:

| Exercise | Duration | Sets | |------------|----------|------| | High Knees | 30 sec | 4 |

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4. Mountain Climbers

Duration: 30 seconds
Sets: 4
Calories Burned: ~10-12 per minute
Difficulty Level: Medium
Equipment Needed: None

Exercise Table:

| Exercise | Duration | Sets | |------------------|----------|------| | Mountain Climbers| 30 sec | 4 |

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5. Squat Jumps

Duration: 20 seconds
Sets: 5
Calories Burned: ~10-15 per minute
Difficulty Level: Medium
Equipment Needed: None

Exercise Table:

| Exercise | Duration | Sets | |--------------|----------|------| | Squat Jumps | 20 sec | 5 |

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6. Plank Jacks

Duration: 30 seconds
Sets: 4
Calories Burned: ~10-12 per minute
Difficulty Level: Medium
Equipment Needed: None

Exercise Table:

| Exercise | Duration | Sets | |--------------|----------|------| | Plank Jacks | 30 sec | 4 |

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7. Tuck Jumps

Duration: 20 seconds
Sets: 5
Calories Burned: ~10-15 per minute
Difficulty Level: Hard
Equipment Needed: None

Exercise Table:

| Exercise | Duration | Sets | |--------------|----------|------| | Tuck Jumps | 20 sec | 5 |

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8. Side Lunges

Duration: 30 seconds
Sets: 4
Calories Burned: ~8-10 per minute
Difficulty Level: Easy
Equipment Needed: None

Exercise Table:

| Exercise | Duration | Sets | |-------------|----------|------| | Side Lunges | 30 sec | 4 |

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9. Skaters

Duration: 30 seconds
Sets: 4
Calories Burned: ~8-12 per minute
Difficulty Level: Medium
Equipment Needed: None

Exercise Table:

| Exercise | Duration | Sets | |----------|----------|------| | Skaters | 30 sec | 4 |

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10. Plank to Push-Up

Duration: 30 seconds
Sets: 4
Calories Burned: ~10-12 per minute
Difficulty Level: Hard
Equipment Needed: None

Exercise Table:

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

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These bodyweight HIIT workouts are perfect for anyone looking to maintain a fitness routine in small spaces. Each workout is designed to challenge your body while fitting into your busy lifestyle.

Why Choose HipTrain for Your Fitness Journey?

If you want to take your training to the next level while enjoying the flexibility of working out at home, consider HipTrain. Our affordable personal training options include live 1-on-1 video sessions with certified trainers who can tailor these workouts to your specific needs. Plus, with HSA/FSA eligibility for qualified expenses, you can invest in your health without breaking the bank.