10 Best HIIT Workout Plans for Quick Cardio in 2025

Updated January 2026

High-Intensity Interval Training (HIIT) has become a popular choice for those looking to maximize their cardio workouts in a short amount of time. These workout plans are designed to elevate your heart rate, burn calories, and improve your overall fitness. Here are the 10 best HIIT workout plans for quick cardio in 2025 that you can easily integrate into your busy schedule.

1. Bodyweight Circuit HIIT

Overview: No equipment needed, making it perfect for home workouts.
Duration: 20 minutes
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |-----------------------|----------|------| | Jumping Jacks | 30 sec | 3 | | Push-Ups | 30 sec | 3 | | Squats | 30 sec | 3 | | High Knees | 30 sec | 3 | | Plank | 30 sec | 3 |

2. Tabata Training

Overview: 4-minute workout consisting of 20 seconds of intense work followed by 10 seconds of rest.
Duration: 16 minutes (8 rounds)
Difficulty Level: Intermediate
Calories Burned: Approximately 200-400

| Exercise | Rounds | Duration | |-----------------------|--------|----------| | Burpees | 8 | 20 sec | | Mountain Climbers | 8 | 20 sec | | Jump Squats | 8 | 20 sec | | Push-Ups | 8 | 20 sec |

3. Sprint Intervals

Overview: Great for building cardiovascular endurance and speed.
Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 300-500

| Exercise | Duration | Sets | |-----------------------|----------|------| | Sprint | 30 sec | 8 | | Walk/Jog | 1 min | 8 |

4. Plyometric Power

Overview: Focuses on explosive movements to build strength and agility.
Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 400-600

| Exercise | Duration | Sets | |-----------------------|----------|------| | Box Jumps | 30 sec | 4 | | Tuck Jumps | 30 sec | 4 | | Lateral Bounds | 30 sec | 4 | | Skaters | 30 sec | 4 |

5. Core HIIT

Overview: Targets core strength while providing a cardio workout.
Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-350

| Exercise | Duration | Sets | |-----------------------|----------|------| | Russian Twists | 30 sec | 3 | | Bicycle Crunches | 30 sec | 3 | | Plank Jacks | 30 sec | 3 | | Leg Raises | 30 sec | 3 |

6. Kickboxing HIIT

Overview: Combines cardio with martial arts moves for a full-body workout.
Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 300-500

| Exercise | Duration | Sets | |-----------------------|----------|------| | Jab-Cross Combo | 1 min | 4 | | Front Kicks | 1 min | 4 | | Side Kicks | 1 min | 4 | | Burpees | 1 min | 4 |

7. Resistance Band HIIT

Overview: Uses resistance bands to add strength training to your cardio.
Duration: 30 minutes
Difficulty Level: All levels
Calories Burned: Approximately 250-400

| Exercise | Duration | Sets | |-----------------------|----------|------| | Band Squats | 30 sec | 3 | | Band Rows | 30 sec | 3 | | Band Chest Press | 30 sec | 3 | | Band Lateral Raises | 30 sec | 3 |

8. Outdoor HIIT

Overview: Utilizes natural surroundings for a refreshing workout.
Duration: 30 minutes
Difficulty Level: All levels
Calories Burned: Approximately 300-500

| Exercise | Duration | Sets | |-----------------------|----------|------| | Hill Sprints | 30 sec | 5 | | Bodyweight Squats | 30 sec | 5 | | Push-Ups on a Bench | 30 sec | 5 | | Lunges | 30 sec | 5 |

9. Dance HIIT

Overview: Fun and energetic way to get your heart rate up.
Duration: 25 minutes
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200-400

| Exercise | Duration | Sets | |-----------------------|----------|------| | Dance Freestyle | 1 min | 5 | | High Knees | 30 sec | 5 | | Side-to-Side Steps | 30 sec | 5 | | Burpees | 30 sec | 5 |

10. HIIT with Dumbbells

Overview: Incorporates weights for a more challenging workout.
Duration: 30 minutes
Difficulty Level: Intermediate to Advanced
Calories Burned: Approximately 400-600

| Exercise | Duration | Sets | |-----------------------|----------|------| | Dumbbell Thrusters | 30 sec | 4 | | Renegade Rows | 30 sec | 4 | | Dumbbell Swings | 30 sec | 4 | | Jump Squats | 30 sec | 4 |

---

Incorporating these HIIT workout plans into your routine can provide quick and effective cardio workouts, perfect for busy professionals. For those looking for personalized guidance, consider HipTrain's affordable 1-on-1 live personal training sessions. Our certified trainers can help you tailor these workouts to fit your specific needs, all from the comfort of your home. Plus, our services are HSA/FSA approved, making it easier for you to invest in your health.