Top 5 Bodyweight HIIT Workouts for Small Spaces

Updated January 2026

If you're looking for an effective way to get fit without needing a large space or expensive equipment, bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent choice. These workouts can be done in small areas and require no special equipment, making them perfect for home workouts. Here are the top 5 bodyweight HIIT workouts that you can easily do in your living room, bedroom, or any small space!

1. Tabata Blast

Overview: This workout consists of 8 rounds of 20 seconds of intense exercise followed by 10 seconds of rest.

| Exercise | Duration | Sets | |-------------------|----------|------| | Jump Squats | 20 sec | 8 | | Push-ups | 20 sec | 8 | | Burpees | 20 sec | 8 | | Mountain Climbers | 20 sec | 8 |

Difficulty Level: Intermediate
Calories Burned: Approximately 300-400 calories
Equipment Needed: None

2. Core Crusher

Overview: Focused on core strength, this workout combines dynamic movements to engage multiple muscle groups.

| Exercise | Reps | Sets | |----------------------|------|------| | Plank Jacks | 15 | 3 | | Russian Twists | 20 | 3 | | Bicycle Crunches | 15 | 3 | | Side Plank Raises | 10 (each side) | 3 |

Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200-300 calories
Equipment Needed: None

3. Full-Body Frenzy

Overview: This routine targets your entire body and can be completed in under 20 minutes.

| Exercise | Duration | Sets | |------------------------|----------|------| | High Knees | 30 sec | 3 | | Push-up to T-Plank | 30 sec | 3 | | Skater Jumps | 30 sec | 3 | | Bodyweight Lunges | 30 sec | 3 |

Difficulty Level: Intermediate
Calories Burned: Approximately 250-350 calories
Equipment Needed: None

4. Plyometric Power

Overview: This workout incorporates explosive movements to boost your heart rate and improve agility.

| Exercise | Duration | Sets | |-----------------------|----------|------| | Jump Squats | 30 sec | 4 | | Plyo Push-ups | 30 sec | 4 | | Box Jumps (use a sturdy chair) | 30 sec | 4 | | Burpees | 30 sec | 4 |

Difficulty Level: Advanced
Calories Burned: Approximately 400-500 calories
Equipment Needed: A sturdy chair or step

5. Quick Cardio Circuit

Overview: This quick-paced circuit will elevate your heart rate and can be done in just 15 minutes.

| Exercise | Duration | Sets | |-----------------------|----------|------| | Jumping Jacks | 1 min | 3 | | Push-ups | 1 min | 3 | | Butt Kickers | 1 min | 3 | | Plank Hold | 1 min | 3 |

Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200-300 calories
Equipment Needed: None

Conclusion

Bodyweight HIIT workouts are a fantastic way to get fit without needing a gym or a lot of space. They are efficient, effective, and can be tailored to fit your personal fitness level. For those looking to take their workouts to the next level, HipTrain offers affordable 1-on-1 live personal training sessions that can help you achieve your fitness goals right from your home. Our certified trainers will guide you through personalized workouts designed for your needs, and you can even use your HSA/FSA for eligible expenses!