Top 10 Bodyweight HIIT Workouts for Small Spaces

Finding effective workouts that fit into small spaces can be a challenge, especially when you're looking for high-intensity interval training (HIIT) routines. Bodyweight HIIT workouts are perfect for home workouts, requiring no equipment and minimal space. Updated December 2025, we've compiled the top 10 bodyweight HIIT workouts that will help you torch calories and build strength without needing a gym.

1. Jumping Jacks & Push-Ups

Duration: 20 minutes
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200-300

| Exercise | Sets | Reps | Rest | |-------------------|------|------------|----------| | Jumping Jacks | 4 | 30 seconds | 15 seconds | | Push-Ups | 4 | 10-15 | 30 seconds |

Tip: Keep your core tight during push-ups to maximize effectiveness.

2. High Knees & Squat Jumps

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Sets | Reps | Rest | |-------------------|------|------------|----------| | High Knees | 4 | 30 seconds | 15 seconds | | Squat Jumps | 4 | 10-12 | 30 seconds |

Tip: Land softly during squat jumps to protect your knees.

3. Mountain Climbers & Plank Jacks

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 220-320

| Exercise | Sets | Reps | Rest | |-------------------|------|------------|----------| | Mountain Climbers | 4 | 30 seconds | 15 seconds | | Plank Jacks | 4 | 10-15 | 30 seconds |

Tip: Maintain a strong plank position throughout both exercises.

4. Burpees & Lateral Lunges

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 300-400

| Exercise | Sets | Reps | Rest | |--------------------|------|------------|----------| | Burpees | 4 | 8-10 | 30 seconds | | Lateral Lunges | 4 | 10-12 per side | 30 seconds |

Tip: Perform the burpees at a controlled pace to avoid injury.

5. Tuck Jumps & Push-Up Variations

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 250-350

| Exercise | Sets | Reps | Rest | |--------------------|------|------------|----------| | Tuck Jumps | 4 | 8-10 | 30 seconds | | Push-Up Variations | 4 | 10-12 | 30 seconds |

Tip: Try different push-up variations like diamond or wide grip for added challenge.

6. Skaters & Plank Holds

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Sets | Reps | Rest | |-------------------|------|------------|----------| | Skaters | 4 | 30 seconds | 15 seconds | | Plank Holds | 4 | 30 seconds | 30 seconds |

Tip: Focus on your balance during skaters for maximum benefit.

7. Bicycle Crunches & Side Lunges

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 180-250

| Exercise | Sets | Reps | Rest | |---------------------|------|------------|----------| | Bicycle Crunches | 4 | 15-20 | 15 seconds | | Side Lunges | 4 | 10-12 per side | 30 seconds |

Tip: Control the movement in bicycle crunches to engage your core effectively.

8. Bear Crawls & Wall Sit

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Sets | Reps | Rest | |---------------------|------|------------|----------| | Bear Crawls | 4 | 30 seconds | 15 seconds | | Wall Sit | 4 | 30 seconds | 30 seconds |

Tip: Keep your knees slightly above the ground during bear crawls for better form.

9. Star Jumps & Reverse Lunges

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 300-400

| Exercise | Sets | Reps | Rest | |---------------------|------|------------|----------| | Star Jumps | 4 | 8-10 | 30 seconds | | Reverse Lunges | 4 | 10-12 per leg | 30 seconds |

Tip: Use your arms to gain momentum during star jumps.

10. Agility Ladder Drills & Core Twists

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Sets | Reps | Rest | |---------------------|------|------------|----------| | Agility Ladder Drills | 4 | 30 seconds | 15 seconds | | Core Twists | 4 | 15-20 | 30 seconds |

Tip: If you don’t have an agility ladder, you can use tape on the floor to create one.

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These bodyweight HIIT workouts are perfect for small spaces, making it easy to stay fit at home. If you're looking for personalized guidance to maximize your workouts, consider trying HipTrain. Our live 1-on-1 video personal training is affordable, HSA/FSA approved, and designed for busy professionals.