Best 30-Minute Home HIIT Workouts for Busy Schedules 2025

Updated December 2025

Finding time to squeeze in a workout can be challenging, especially with a busy schedule. High-Intensity Interval Training (HIIT) is a fantastic way to get an effective workout in just 30 minutes. Here’s a list of the best 30-minute home HIIT workouts that you can do anytime, anywhere, without breaking the bank.

1. Full-Body HIIT Blast

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: ~300

| Exercise | Duration | Sets | |-------------------|----------|------| | Jumping Jacks | 1 min | 3 | | Bodyweight Squats | 1 min | 3 | | Push-Ups | 1 min | 3 | | Mountain Climbers | 1 min | 3 | | Plank | 1 min | 3 | | Rest | 30 sec | 3 |

2. Cardio & Core HIIT

Equipment Needed: Mat
Difficulty Level: Intermediate
Calories Burned: ~350

| Exercise | Duration | Sets | |-------------------------|----------|------| | High Knees | 1 min | 3 | | Russian Twists | 1 min | 3 | | Burpees | 1 min | 3 | | Bicycle Crunches | 1 min | 3 | | Jump Squats | 1 min | 3 | | Rest | 30 sec | 3 |

3. Strength & Tone HIIT

Equipment Needed: Dumbbells
Difficulty Level: Intermediate
Calories Burned: ~400

| Exercise | Duration | Sets | |----------------------------|----------|------| | Dumbbell Thrusters | 1 min | 3 | | Bent Over Dumbbell Rows | 1 min | 3 | | Push-Ups | 1 min | 3 | | Goblet Squats | 1 min | 3 | | Plank to Push-Up | 1 min | 3 | | Rest | 30 sec | 3 |

4. Cardio Kickboxing HIIT

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: ~350

| Exercise | Duration | Sets | |----------------------------|----------|------| | Jab-Cross Combo | 1 min | 3 | | Front Kicks | 1 min | 3 | | Side Kicks | 1 min | 3 | | Knee Strikes | 1 min | 3 | | Burpees | 1 min | 3 | | Rest | 30 sec | 3 |

5. Plyometric Power HIIT

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~450

| Exercise | Duration | Sets | |----------------------------|----------|------| | Jump Squats | 1 min | 4 | | Plyo Push-Ups | 1 min | 4 | | Box Jumps | 1 min | 4 | | Skater Jumps | 1 min | 4 | | Tuck Jumps | 1 min | 4 | | Rest | 30 sec | 4 |

6. Family Fun HIIT

Equipment Needed: None
Difficulty Level: Family-Friendly
Calories Burned: ~200

| Exercise | Duration | Sets | |----------------------------|----------|------| | Animal Walks (Bear Crawl) | 1 min | 3 | | Tag (Run Around) | 1 min | 3 | | Freeze Dance | 1 min | 3 | | Jumping Jacks | 1 min | 3 | | Active Rest (Dance) | 1 min | 3 |

7. Yoga HIIT Fusion

Equipment Needed: Mat
Difficulty Level: Beginner
Calories Burned: ~250

| Exercise | Duration | Sets | |----------------------------|----------|------| | Sun Salutations | 1 min | 3 | | Warrior II | 1 min | 3 | | Chair Pose | 1 min | 3 | | Plank | 1 min | 3 | | Cool Down Stretch | 1 min | 3 |

8. Tabata HIIT

Equipment Needed: Timer
Difficulty Level: Intermediate
Calories Burned: ~300

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

Why Choose HipTrain for Your HIIT Workouts?

With the flexibility of live 1-on-1 video personal training from certified trainers at HipTrain, you can easily fit workouts into your busy schedule. Our affordable pricing makes it an excellent alternative to traditional gyms, and you can even use HSA/FSA funds for eligible expenses.

Incorporate these HIIT workouts into your routine and experience the benefits of efficient training that fits your busy lifestyle!