10 Best HIIT Home Workout Routines for Busy Individuals

Finding time to work out can be challenging for busy professionals. High-Intensity Interval Training (HIIT) is an excellent solution, as it allows you to maximize your workout in a short amount of time. Here are the 10 best HIIT home workout routines that fit seamlessly into your hectic schedule. Updated December 2025, these routines are designed to be effective, efficient, and easily adaptable to your fitness level.

1. Full-Body HIIT Blast

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~200

| Exercise | Reps | Sets | |--------------------|------|------| | Jumping Jacks | 30 | 3 | | Push-Ups | 15 | 3 | | Bodyweight Squats | 20 | 3 | | Mountain Climbers | 30 | 3 | | Plank | 30 sec | 3 |

Tip: Aim for minimal rest between exercises to keep your heart rate up.

2. Tabata Style HIIT

• Duration: 16 minutes
• Equipment Needed: Timer
• Difficulty Level: Intermediate
• Calories Burned: ~250

| Exercise | Duration | Sets | |--------------------|----------|------| | Burpees | 20 sec | 8 | | Rest | 10 sec | 8 | | High Knees | 20 sec | 8 | | Rest | 10 sec | 8 |

Tip: Use a timer app to track intervals and keep you motivated.

3. Core Crusher HIIT

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~220

| Exercise | Reps | Sets | |------------------------|------|------| | Bicycle Crunches | 20 | 3 | | Russian Twists | 15 each side | 3 | | Plank Jacks | 15 | 3 | | Leg Raises | 15 | 3 | | Plank | 45 sec | 3 |

Tip: Focus on form to maximize the effectiveness of core exercises.

4. Cardio Kick HIIT

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~300

| Exercise | Reps | Sets | |------------------------|------|------| | Jump Squats | 15 | 4 | | Side Kicks | 15 each side | 4 | | Skaters | 30 | 4 | | Shadow Boxing | 1 min | 4 |

Tip: Incorporate quick punches to keep your heart rate elevated.

5. Lower Body HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~180

| Exercise | Reps | Sets | |------------------------|------|------| | Lunges | 15 each leg | 3 | | Glute Bridges | 20 | 3 | | Wall Sit | 30 sec | 3 | | Calf Raises | 20 | 3 |

Tip: Keep your core engaged during lower body exercises for stability.

6. Upper Body HIIT

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~250

| Exercise | Reps | Sets | |------------------------|------|------| | Push-Ups | 15 | 3 | | Tricep Dips | 15 | 3 | | Plank Shoulder Taps | 20 | 3 | | Pike Push-Ups | 10 | 3 |

Tip: Use a chair or a low table for tricep dips to increase difficulty.

7. HIIT Ladder Workout

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: ~350

| Exercise | Reps | Sets | |------------------------|------|------| | Jumping Jacks | 10 | 4 | | Push-Ups | 10 | 4 | | Squats | 10 | 4 | | Burpees | 10 | 4 | | Increase reps by 5 each round |

Tip: This workout builds intensity as you increase reps, pushing your limits.

8. Quick HIIT Circuit

• Duration: 15 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~150

| Exercise | Duration | Sets | |------------------------|----------|------| | Jump Rope | 1 min | 3 | | Bodyweight Squats | 15 | 3 | | Push-Ups | 10 | 3 | | Rest | 30 sec | 3 |

Tip: Incorporate a jump rope for added cardio benefits.

9. HIIT with Resistance Bands

• Duration: 20 minutes
• Equipment Needed: Resistance bands
• Difficulty Level: Intermediate
• Calories Burned: ~200

| Exercise | Reps | Sets | |------------------------|------|------| | Band Squats | 15 | 3 | | Band Rows | 15 | 3 | | Band Chest Press | 15 | 3 | | Band Deadlifts | 15 | 3 |

Tip: Adjust the resistance level by using different bands to increase or decrease difficulty.

10. Family HIIT Fun

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: All Levels
• Calories Burned: ~250

| Exercise | Reps | Sets | |------------------------|------|------| | Animal Walks | 30 sec | 3 | | Freeze Dance | 1 min | 3 | | Family Relay Races | 3 rounds | 3 | | Balloon Pop Squats | 15 | 3 |

Tip: Make it a family affair to keep everyone engaged and active.

High-Intensity Interval Training is a fantastic way to fit effective workouts into your busy life. With these routines, you can easily integrate fitness into your day without the need for a gym. Plus, if you want personalized guidance, consider trying HipTrain's affordable live 1-on-1 video personal training. Our certified trainers can help you tailor these workouts to your specific needs, all from the comfort of your home.