Best 15 HIIT Workout Routines for Home Fitness

If you're looking to boost your fitness levels without stepping outside, High-Intensity Interval Training (HIIT) is an excellent choice. These workouts are efficient, effective, and can be done from the comfort of your home. Updated January 2026, here are the best 15 HIIT workout routines that will help you burn calories and build strength quickly.

1. Bodyweight HIIT Workout

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 200

| Exercise | Reps | Sets | |-------------------|----------|------| | Jumping Jacks | 30 seconds | 4 | | Push-Ups | 10-15 | 4 | | Squats | 15-20 | 4 | | Burpees | 10 | 4 |

2. Tabata HIIT Workout

• Duration: 16 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250

| Exercise | Work Time | Rest Time | Sets | |-------------------|-----------|-----------|------| | Mountain Climbers | 20 seconds | 10 seconds | 8 | | High Knees | 20 seconds | 10 seconds | 8 |

3. Dumbbell HIIT Workout

• Duration: 25 minutes
• Equipment Needed: Dumbbells
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300

| Exercise | Reps | Sets | |-------------------|----------|------| | Dumbbell Thrusters| 10-15 | 4 | | Renegade Rows | 8-12 | 4 | | Dumbbell Lunges | 10 each leg | 4 | | Plank to Press | 10 | 4 |

4. Core-Focused HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200

| Exercise | Reps | Sets | |-------------------|----------|------| | Plank | 30 seconds | 4 | | Russian Twists | 15 each side | 4 | | Bicycle Crunches | 15 each side | 4 | | Side Plank | 30 seconds each side | 4 |

5. Cardio Blast HIIT

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: Approximately 400

| Exercise | Time | Sets | |-------------------|----------|------| | Burpees | 1 minute | 5 | | Jump Squats | 1 minute | 5 | | Skaters | 1 minute | 5 | | Rest | 30 seconds | 5 |

6. Full-Body HIIT

• Duration: 30 minutes
• Equipment Needed: Resistance bands (optional)
• Difficulty Level: Intermediate
• Calories Burned: Approximately 350

| Exercise | Reps | Sets | |-------------------|----------|------| | Jumping Jacks | 30 seconds | 4 | | Push-Ups | 10-15 | 4 | | Squat to Press | 10-15 | 4 | | Plank Jacks | 10-15 | 4 |

7. Strength HIIT

• Duration: 25 minutes
• Equipment Needed: Kettlebell or dumbbell
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300

| Exercise | Reps | Sets | |-------------------|----------|------| | Kettlebell Swings | 15 | 4 | | Goblet Squats | 10-15 | 4 | | Deadlifts | 10-15 | 4 | | Push Press | 10 | 4 |

8. Yoga HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 150

| Exercise | Time | Sets | |-------------------|----------|------| | Sun Salutations | 1 minute | 4 | | Warrior II | 1 minute each side | 4 | | Plank | 30 seconds | 4 | | Child Pose | 30 seconds | 4 |

9. Plyometric HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: Approximately 400

| Exercise | Time | Sets | |-------------------|----------|------| | Box Jumps | 30 seconds | 4 | | Lateral Bounds | 30 seconds | 4 | | Tuck Jumps | 30 seconds | 4 | | Rest | 30 seconds | 4 |

10. Kickboxing HIIT

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 350

| Exercise | Time | Sets | |-------------------|----------|------| | Jab-Cross Combo | 1 minute | 4 | | Front Kicks | 1 minute | 4 | | Side Kicks | 1 minute | 4 | | Rest | 30 seconds | 4 |

11. Family-Friendly HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 200

| Exercise | Time | Sets | |-------------------|----------|------| | Dance Party | 1 minute | 4 | | Animal Walks | 1 minute | 4 | | Freeze Dance | 1 minute | 4 | | Rest | 30 seconds | 4 |

12. Chair HIIT Workout

• Duration: 20 minutes
• Equipment Needed: Sturdy chair
• Difficulty Level: Beginner
• Calories Burned: Approximately 150

| Exercise | Reps | Sets | |-------------------|----------|------| | Chair Dips | 10-15 | 4 | | Step-Ups | 10 each leg | 4 | | Seated Leg Lifts | 10-15 | 4 | | Seated Torso Twists| 10 each side | 4 |

13. 15-Minute Express HIIT

• Duration: 15 minutes
• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: Approximately 200

| Exercise | Time | Sets | |-------------------|----------|------| | Burpees | 30 seconds | 3 | | Jump Squats | 30 seconds | 3 | | Rest | 15 seconds | 3 |

14. Outdoor HIIT

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 400

| Exercise | Time | Sets | |-------------------|----------|------| | Sprints | 30 seconds | 5 | | Walking Lunges | 1 minute | 5 | | Side Shuffles | 30 seconds | 5 | | Rest | 30 seconds | 5 |

15. Online Personal Trainer HIIT

• Duration: Varies
• Equipment Needed: None
• Difficulty Level: All levels
• Calories Burned: Varies

With HipTrain, you can get personalized HIIT workouts tailored to your fitness level with live 1-on-1 video personal training. Our certified trainers help you maximize your workout efficiency, all at an affordable price compared to traditional gyms. Plus, our services are HSA/FSA approved for eligible expenses.

Whether you're a beginner or an advanced athlete, these HIIT workouts will help you achieve your fitness goals right at home. Choose your favorite routine and get started today!