10 Best HIIT Workouts for At-Home Fitness 2025

High-Intensity Interval Training (HIIT) is one of the most effective ways to torch calories and improve cardiovascular fitness without needing a gym. If you're looking to get fit at home in 2025, here are the 10 best HIIT workouts that you can do with minimal equipment. Updated January 2026, these routines are designed to help you burn fat and build muscle efficiently.

1. Bodyweight HIIT Circuit

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: 200-300 per session

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

2. Tabata Training

• Duration: 16 minutes
• Equipment Needed: Timer (or Tabata app)
• Difficulty Level: Intermediate
• Calories Burned: 150-250 per session

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

3. Dumbbell HIIT Workout

• Duration: 25 minutes
• Equipment Needed: Dumbbells
• Difficulty Level: Intermediate
• Calories Burned: 250-350 per session

| Exercise | Duration | Sets | |------------------------|----------|------| | Dumbbell Thrusters | 30 sec | 4 | | Renegade Rows | 30 sec | 4 | | Mountain Climbers | 30 sec | 4 | | Rest | 30 sec | 4 |

4. Plyometric HIIT

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: 300-400 per session

| Exercise | Duration | Sets | |----------------------|----------|------| | Box Jumps | 30 sec | 4 | | Jump Squats | 30 sec | 4 | | Lateral Bounds | 30 sec | 4 | | Rest | 30 sec | 4 |

5. Core-Focused HIIT

• Duration: 20 minutes
• Equipment Needed: Mat
• Difficulty Level: Intermediate
• Calories Burned: 150-250 per session

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

6. Cardio HIIT

• Duration: 30 minutes
• Equipment Needed: Jump rope (optional)
• Difficulty Level: All Levels
• Calories Burned: 200-350 per session

| Exercise | Duration | Sets | |----------------------|----------|------| | Jump Rope | 30 sec | 4 | | Fast Feet | 30 sec | 4 | | Skaters | 30 sec | 4 | | Rest | 30 sec | 4 |

7. Kickboxing HIIT

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: 250-350 per session

| Exercise | Duration | Sets | |----------------------|----------|------| | Jab-Cross Combo | 30 sec | 4 | | Front Kicks | 30 sec | 4 | | Side Kicks | 30 sec | 4 | | Rest | 30 sec | 4 |

8. Yoga HIIT

• Duration: 30 minutes
• Equipment Needed: Mat
• Difficulty Level: All Levels
• Calories Burned: 150-200 per session

| Exercise | Duration | Sets | |----------------------|----------|------| | Sun Salutations | 1 min | 3 | | Warrior II | 30 sec | 3 | | Plank to Down Dog | 30 sec | 3 | | Rest | 30 sec | 3 |

9. Full-Body HIIT

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: 250-350 per session

| Exercise | Duration | Sets | |----------------------|----------|------| | Burpees | 30 sec | 4 | | Push-Ups | 30 sec | 4 | | Jump Squats | 30 sec | 4 | | Rest | 30 sec | 4 |

10. HIIT with Resistance Bands

• Duration: 30 minutes
• Equipment Needed: Resistance bands
• Difficulty Level: Intermediate
• Calories Burned: 200-300 per session

| Exercise | Duration | Sets | |----------------------|----------|------| | Band Squats | 30 sec | 4 | | Band Rows | 30 sec | 4 | | Band Chest Press | 30 sec | 4 | | Rest | 30 sec | 4 |

Why Choose HipTrain for Your HIIT Workouts?

With HipTrain, you can enjoy affordable 1-on-1 live personal training from the comfort of your home. Our certified personal trainers can help you tailor these HIIT workouts to your specific fitness level and goals. Plus, you can schedule sessions flexibly to fit into your busy lifestyle. Did we mention that our services are HSA/FSA approved for eligible expenses?

Whether you're just starting your fitness journey or looking to take your training to the next level, HIIT workouts can help you achieve your goals efficiently and effectively. Get started today!