10 Best HIIT Workout Plans for Home Fitness

Updated January 2026

High-Intensity Interval Training (HIIT) is an effective way to get a full-body workout in a short amount of time, making it perfect for home fitness enthusiasts. If you’re looking to boost your cardio, build strength, and torch calories, here are the 10 best HIIT workout plans you can do right at home.

1. Total Body Blast

Equipment Needed: Bodyweight or dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 400-500 per session

| Exercise | Duration | Sets | |-------------------|----------|------| | Jump Squats | 30 secs | 4 | | Push-Ups | 30 secs | 4 | | Mountain Climbers | 30 secs | 4 | | Rest | 30 secs | 3 |

2. Cardio Core HIIT

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 300-400 per session

| Exercise | Duration | Sets | |-----------------------------|----------|------| | High Knees | 30 secs | 3 | | Plank Jacks | 30 secs | 3 | | Russian Twists | 30 secs | 3 | | Rest | 1 min | 2 |

3. Upper Body Strength HIIT

Equipment Needed: Dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 350-450 per session

| Exercise | Duration | Sets | |-------------------------|----------|------| | Dumbbell Shoulder Press | 30 secs | 4 | | Bent Over Rows | 30 secs | 4 | | Tricep Dips | 30 secs | 4 | | Rest | 30 secs | 3 |

4. Lower Body Burn

Equipment Needed: Resistance bands (optional)
Difficulty Level: Intermediate
Calories Burned: Approximately 400-500 per session

| Exercise | Duration | Sets | |------------------------------|----------|------| | Squat Jumps | 30 secs | 4 | | Lunges | 30 secs | 4 | | Glute Bridges | 30 secs | 4 | | Rest | 30 secs | 3 |

5. Full-Body Functional HIIT

Equipment Needed: Kettlebell (optional)
Difficulty Level: Advanced
Calories Burned: Approximately 500-600 per session

| Exercise | Duration | Sets | |------------------------------|----------|------| | Kettlebell Swings | 30 secs | 4 | | Burpees | 30 secs | 4 | | Plank to Push-Up | 30 secs | 4 | | Rest | 30 secs | 3 |

6. Tabata HIIT

Equipment Needed: Timer
Difficulty Level: All levels
Calories Burned: Approximately 300-400 per session

| Exercise | Duration | Sets | |--------------------|----------|------| | Burpees | 20 secs | 8 | | Rest | 10 secs | 8 | | Jumping Jacks | 20 secs | 8 | | Rest | 10 secs | 8 |

7. HIIT for Beginners

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 250-350 per session

| Exercise | Duration | Sets | |--------------------|----------|------| | Bodyweight Squats | 30 secs | 3 | | Standing Calf Raises| 30 secs | 3 | | Wall Sit | 30 secs | 3 | | Rest | 1 min | 2 |

8. Plyometric HIIT

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 400-500 per session

| Exercise | Duration | Sets | |----------------------------|----------|------| | Box Jumps | 30 secs | 4 | | Skater Jumps | 30 secs | 4 | | Tuck Jumps | 30 secs | 4 | | Rest | 30 secs | 3 |

9. Equipment-Free HIIT

Equipment Needed: None
Difficulty Level: All levels
Calories Burned: Approximately 300-400 per session

| Exercise | Duration | Sets | |-----------------------|----------|------| | Side Lunges | 30 secs | 4 | | Plank | 30 secs | 4 | | Bear Crawls | 30 secs | 4 | | Rest | 30 secs | 3 |

10. HIIT Yoga Fusion

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300 per session

| Exercise | Duration | Sets | |-----------------------|----------|------| | Sun Salutations | 30 secs | 4 | | Warrior II | 30 secs | 4 | | Chair Pose | 30 secs | 4 | | Rest | 30 secs | 3 |

Conclusion

HIIT workouts are a fantastic way to maximize your fitness results in minimal time, making them ideal for busy professionals. If you’re looking for personalized guidance and affordable training, consider HipTrain. With live 1-on-1 video personal training sessions, flexible scheduling, and HSA/FSA eligibility, you can achieve your fitness goals from the comfort of your home.