10 Best HIIT Workout Plans for Effective Fat Loss in 2025

Updated December 2025

High-Intensity Interval Training (HIIT) has become a cornerstone for effective fat loss, combining short bursts of intense exercise with rest or low-intensity periods. If you're looking to shed pounds and improve your fitness in 2025, here are the 10 best HIIT workout plans that can help you achieve your goals, all while considering personalized fitness coaching options like HipTrain for an affordable and effective approach.

1. Bodyweight HIIT Circuit

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~200-300

| Exercise | Reps | Sets | |------------------|--------------|------| | Jumping Jacks | 30 seconds | 4 | | Push-ups | 15 | 4 | | Squats | 20 | 4 | | Mountain Climbers| 30 seconds | 4 |

2. Tabata Training

• Duration: 16 minutes
• Equipment Needed: Dumbbells
• Difficulty Level: Intermediate
• Calories Burned: ~300-400

| Exercise | Work Duration | Rest Duration | Sets | |------------------|---------------|---------------|------| | Burpees | 20 seconds | 10 seconds | 8 | | Dumbbell Thrusters| 20 seconds | 10 seconds | 8 |

3. Kettlebell HIIT Workout

• Duration: 25 minutes
• Equipment Needed: Kettlebell
• Difficulty Level: Intermediate
• Calories Burned: ~350-450

| Exercise | Reps | Sets | |----------------------|--------------|------| | Kettlebell Swings | 15 | 5 | | Goblet Squats | 12 | 5 | | Kettlebell Push Press| 10 | 5 |

4. HIIT Running Intervals

• Duration: 30 minutes
• Equipment Needed: Treadmill
• Difficulty Level: Advanced
• Calories Burned: ~400-600

| Interval Type | Duration | Reps | |---------------------|---------------|------| | Sprint | 30 seconds | 10 | | Walk/Slow Jog | 1 minute | 10 |

5. Jump Rope HIIT

• Duration: 20 minutes
• Equipment Needed: Jump Rope
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~200-300

| Exercise | Duration | Sets | |----------------------|--------------|------| | Jump Rope | 30 seconds | 5 | | Rest | 30 seconds | 5 |

6. Full-Body HIIT Workout

• Duration: 30 minutes
• Equipment Needed: Resistance Bands
• Difficulty Level: Intermediate
• Calories Burned: ~400-500

| Exercise | Reps | Sets | |----------------------|--------------|------| | Band Squats | 15 | 4 | | Push-ups | 10 | 4 | | Band Rows | 12 | 4 |

7. Plyometric HIIT Workout

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: ~350-450

| Exercise | Duration | Sets | |----------------------|--------------|------| | Box Jumps | 30 seconds | 5 | | Plyo Push-ups | 30 seconds | 5 |

8. HIIT with Stability Ball

• Duration: 20 minutes
• Equipment Needed: Stability Ball
• Difficulty Level: Intermediate
• Calories Burned: ~300-400

| Exercise | Reps | Sets | |----------------------|--------------|------| | Stability Ball Pass | 15 | 4 | | Ball Wall Squats | 12 | 4 |

9. Core-Focused HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~200-300

| Exercise | Duration | Sets | |----------------------|--------------|------| | Plank | 30 seconds | 4 | | Bicycle Crunches | 15 | 4 |

10. Dance HIIT

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: All Levels
• Calories Burned: ~300-500

| Exercise | Duration | Sets | |----------------------|--------------|------| | Dance Freestyle | 1 minute | 5 | | Rest | 30 seconds | 5 |

Why Choose HipTrain for Your HIIT Workouts?

With HipTrain, you can access affordable personal training tailored to your specific needs. Our certified trainers offer live 1-on-1 video personal training sessions, making it easier to fit workouts into your busy schedule. Plus, with HSA/FSA eligibility for eligible expenses, you can invest in your health without breaking the bank.