10 Best Home HIIT Workout Plans for Maximum Burn

High-Intensity Interval Training (HIIT) is an effective workout strategy that maximizes fat loss and boosts cardiovascular fitness in a short amount of time. With the right home HIIT plans, you can achieve your fitness goals without the need for a gym. Updated December 2025, we’ve compiled a list of the 10 best home HIIT workout plans that promise maximum burn!

1. 30-Minute Full-Body HIIT Blast

• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 300-400
• Workout Table:

| Exercise | Duration | Reps | |-----------------------|------------------|------| | Jumping Jacks | 30 seconds | 3 | | Push-ups | 30 seconds | 3 | | Bodyweight Squats | 30 seconds | 3 | | Burpees | 30 seconds | 3 | | Plank | 30 seconds | 3 |

Tip: Rest for 30 seconds between each exercise.

2. 20-Minute Tabata HIIT

• Equipment Needed: Dumbbells (optional)
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300
• Workout Table:

| Exercise | Duration | Reps | |-----------------------|------------------|------| | Squat Jumps | 20 seconds | 8 | | Rest | 10 seconds | - | | Mountain Climbers | 20 seconds | 8 | | Rest | 10 seconds | - |

Tip: Repeat the cycle 4 times for a total of 20 minutes.

3. Core-Focused HIIT Routine

• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-350
• Workout Table:

| Exercise | Duration | Reps | |-----------------------|------------------|------| | Bicycle Crunches | 30 seconds | 3 | | Russian Twists | 30 seconds | 3 | | Plank Jacks | 30 seconds | 3 | | Side Plank (each side)| 30 seconds | 3 |

Tip: Engage your core throughout the exercises for maximum effectiveness.

4. 15-Minute Cardio HIIT

• Equipment Needed: Jump Rope (optional)
• Difficulty Level: Beginner
• Calories Burned: Approximately 150-250
• Workout Table:

| Exercise | Duration | Reps | |-----------------------|------------------|------| | High Knees | 30 seconds | 3 | | Jump Rope (or jog) | 30 seconds | 3 | | Skaters | 30 seconds | 3 | | Rest | 30 seconds | - |

Tip: Maintain a fast pace to keep your heart rate up.

5. Upper Body HIIT Workout

• Equipment Needed: Dumbbells
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300-400
• Workout Table:

| Exercise | Duration | Reps | |-----------------------|------------------|------| | Push-ups | 30 seconds | 3 | | Bent-over Rows | 30 seconds | 3 | | Shoulder Press | 30 seconds | 3 | | Tricep Dips | 30 seconds | 3 |

Tip: Focus on form to prevent injuries.

6. Lower Body HIIT Challenge

• Equipment Needed: None
• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 350-450
• Workout Table:

| Exercise | Duration | Reps | |-----------------------|------------------|------| | Jump Squats | 30 seconds | 3 | | Lunges (alternating) | 30 seconds | 3 | | Glute Bridges | 30 seconds | 3 | | Wall Sit | 30 seconds | 3 |

Tip: Engage your glutes during each exercise for maximum effectiveness.

7. HIIT Yoga Flow

• Equipment Needed: None
• Difficulty Level: All Levels
• Calories Burned: Approximately 200-300
• Workout Table:

| Exercise | Duration | Reps | |-----------------------|------------------|------| | Sun Salutation | 1 minute | 2 | | Warrior II | 30 seconds | 2 | | Chair Pose | 30 seconds | 2 | | Downward Dog | 30 seconds | 2 |

Tip: Focus on your breath and flow between poses.

8. Fat-Burning HIIT Circuit

• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300-500
• Workout Table:

| Exercise | Duration | Reps | |-----------------------|------------------|------| | Burpees | 30 seconds | 4 | | Jumping Lunges | 30 seconds | 4 | | Plank to Push-up | 30 seconds | 4 | | Rest | 30 seconds | - |

Tip: Push yourself during the work intervals for maximum fat burn.

9. HIIT for Busy Professionals

• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300
• Workout Table:

| Exercise | Duration | Reps | |-----------------------|------------------|------| | Fast Feet | 30 seconds | 3 | | Squat Thrusts | 30 seconds | 3 | | Lateral Shuffles | 30 seconds | 3 | | Rest | 30 seconds | - |

Tip: Schedule your HIIT sessions like meetings for consistency.

10. Custom HIIT with HipTrain

• Equipment Needed: None
• Difficulty Level: All Levels
• Calories Burned: Varies
• Workout Table: Personalized based on your goals

With HipTrain, you can create a custom HIIT plan tailored to your fitness level and goals, all while enjoying the benefits of live 1-on-1 video personal training.

Tip: Schedule your sessions flexibly to fit your busy lifestyle.

Whether you're a beginner or an experienced athlete, these HIIT workouts will help you maximize your fat loss and achieve your fitness goals from the comfort of your home.