Top 10 HIIT Workouts for Small Spaces 2025

As we step into 2025, maintaining a fitness routine at home continues to gain popularity, especially for those with limited space. High-Intensity Interval Training (HIIT) is a fantastic option that can provide a full-body workout without the need for extensive equipment or large areas. Below are the top 10 HIIT workouts perfect for small spaces, ensuring you can stay fit and healthy without stepping out of your home.

1. Jumping Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~8-10 per minute
• Difficulty Level: Easy
• Equipment Needed: None

2. Bodyweight Squats

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~5-8 per minute
• Difficulty Level: Easy
• Equipment Needed: None

3. High Knees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~10-12 per minute
• Difficulty Level: Moderate
• Equipment Needed: None

4. Push-Ups

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~7-10 per minute
• Difficulty Level: Moderate
• Equipment Needed: None

5. Plank Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~8-10 per minute
• Difficulty Level: Moderate
• Equipment Needed: None

6. Burpees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~10-15 per minute
• Difficulty Level: Hard
• Equipment Needed: None

7. Mountain Climbers

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~8-12 per minute
• Difficulty Level: Moderate
• Equipment Needed: None

8. Lateral Lunges

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~5-10 per minute
• Difficulty Level: Easy
• Equipment Needed: None

9. Tuck Jumps

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~10-15 per minute
• Difficulty Level: Hard
• Equipment Needed: None

10. Shadow Boxing

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~6-10 per minute
• Difficulty Level: Easy
• Equipment Needed: None

Sample HIIT Workout Table

| Exercise | Duration | Sets | Rest | Calories Burned | |-------------------|-----------|-------|-------|------------------| | Jumping Jacks | 30 sec | 4 | 15 sec| 8-10 per min | | Bodyweight Squats | 30 sec | 4 | 15 sec| 5-8 per min | | High Knees | 30 sec | 4 | 15 sec| 10-12 per min | | Push-Ups | 30 sec | 4 | 15 sec| 7-10 per min | | Plank Jacks | 30 sec | 4 | 15 sec| 8-10 per min | | Burpees | 30 sec | 4 | 15 sec| 10-15 per min | | Mountain Climbers | 30 sec | 4 | 15 sec| 8-12 per min | | Lateral Lunges | 30 sec | 4 | 15 sec| 5-10 per min | | Tuck Jumps | 30 sec | 4 | 15 sec| 10-15 per min | | Shadow Boxing | 30 sec | 4 | 15 sec| 6-10 per min |

Conclusion

These HIIT workouts are designed to maximize your fitness in minimal space, making them perfect for small apartments or homes. The beauty of HIIT is that you can tailor the intensity to your fitness level, ensuring a challenging yet achievable workout routine.

If you're looking for personalized guidance in your fitness journey, consider HipTrain, where you can enjoy live 1-on-1 video personal training with certified trainers. Our affordable pricing and HSA/FSA eligibility make it easier than ever to stay fit from home.