Top 10 Bodyweight HIIT Workouts for Small Spaces 2026

Updated January 2026

If you're looking to get fit without the need for a large gym space or expensive equipment, bodyweight HIIT (High-Intensity Interval Training) workouts are the perfect solution. These workouts not only boost your cardiovascular fitness but also build strength and endurance—all from the comfort of your own home. Here are the top 10 bodyweight HIIT workouts that are ideal for small spaces in 2026.

1. Jumping Jacks and Push-Ups

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |---------------|----------|------|------------------|------------------| | Jumping Jacks | 30 sec | 3 | Beginner | ~8-10 | | Push-Ups | 30 sec | 3 | Intermediate | ~10-12 |

Description: Start with 30 seconds of jumping jacks to get your heart rate up, followed by 30 seconds of push-ups. Rest for 15 seconds between exercises.

2. Squat Jumps and Plank Holds

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |----------------|----------|------|------------------|------------------| | Squat Jumps | 30 sec | 3 | Intermediate | ~12-15 | | Plank Holds | 30 sec | 3 | Intermediate | ~5-7 |

Description: Perform squat jumps for 30 seconds, then transition to a plank hold for another 30 seconds. This combo targets your lower body and core.

3. Burpees and Mountain Climbers

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |------------------|----------|------|------------------|------------------| | Burpees | 30 sec | 3 | Advanced | ~15-18 | | Mountain Climbers | 30 sec | 3 | Intermediate | ~10-12 |

Description: Burpees elevate your heart rate, while mountain climbers work your core. Alternate for a full-body workout.

4. High Knees and Bicycle Crunches

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |------------------|----------|------|------------------|------------------| | High Knees | 30 sec | 3 | Beginner | ~8-10 | | Bicycle Crunches | 30 sec | 3 | Intermediate | ~10-12 |

Description: High knees help with agility, and bicycle crunches target the abs. Great for a quick cardio and core combo.

5. Tuck Jumps and Side Lunges

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |----------------|----------|------|------------------|------------------| | Tuck Jumps | 30 sec | 3 | Advanced | ~15-18 | | Side Lunges | 30 sec | 3 | Beginner | ~10-12 |

Description: Tuck jumps are explosive and engaging, while side lunges improve lateral movement and leg strength.

6. Skaters and Russian Twists

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |---------------|----------|------|------------------|------------------| | Skaters | 30 sec | 3 | Intermediate | ~10-12 | | Russian Twists | 30 sec | 3 | Intermediate | ~8-10 |

Description: Skaters mimic lateral movements and improve balance, while Russian twists engage the obliques.

7. Plank Jacks and Tricep Dips

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |----------------|----------|------|------------------|------------------| | Plank Jacks | 30 sec | 3 | Intermediate | ~10-12 | | Tricep Dips | 30 sec | 3 | Beginner | ~8-10 |

Description: Plank jacks increase heart rate, and tricep dips work the upper body. Both can be done on the floor or using a sturdy chair.

8. Bear Crawls and Wall Sits

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |---------------|----------|------|------------------|------------------| | Bear Crawls | 30 sec | 3 | Intermediate | ~10-12 | | Wall Sits | 30 sec | 3 | Beginner | ~5-7 |

Description: Bear crawls are great for coordination and full-body engagement, while wall sits strengthen the legs.

9. Flutter Kicks and In-and-Outs

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |----------------|----------|------|------------------|------------------| | Flutter Kicks | 30 sec | 3 | Beginner | ~8-10 | | In-and-Outs | 30 sec | 3 | Intermediate | ~10-12 |

Description: Flutter kicks target the lower abs, and in-and-outs engage the entire core.

10. Shadow Boxing and Cool Down Stretch

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |-----------------|----------|------|------------------|------------------| | Shadow Boxing | 30 sec | 3 | Beginner | ~8-10 | | Cool Down Stretch | 2 min | 1 | All Levels | 0 |

Description: Finish your workout with shadow boxing for cardio and a cool down stretch to improve flexibility.

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These bodyweight HIIT workouts are not only effective but can be performed in small spaces, making them perfect for home fitness in 2026. If you're looking for personalized guidance, consider HipTrain. With affordable live 1-on-1 video personal training sessions, you can get the support you need to achieve your fitness goals right from home. Plus, HipTrain sessions are HSA/FSA approved for eligible expenses.