Best 5 HIIT Workout Plans You Can Do at Home (Updated December 2025)

High-Intensity Interval Training (HIIT) has become one of the most effective workout methods for those looking to maximize their results in a short amount of time. With the rise of home workouts, it's easier than ever to incorporate HIIT into your routine. Here are the best 5 HIIT workout plans you can do at home in 2025, tailored for various fitness levels.

1. Beginner HIIT Plan

Overview:

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

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

2. Intermediate HIIT Plan

Overview:

• Duration: 30 minutes
• Equipment Needed: Dumbbells
• Difficulty Level: Moderate
• Calories Burned: Approximately 250

| Exercise | Duration | Sets | Rest | |-----------------------|----------|------|------| | Burpees | 40 sec | 4 | 20 sec | | Dumbbell Thrusters | 40 sec | 4 | 20 sec | | High Knees | 40 sec | 4 | 20 sec | | Plank Jacks | 40 sec | 4 | 20 sec | | Russian Twists | 40 sec | 4 | 20 sec |

3. Advanced HIIT Plan

Overview:

• Duration: 40 minutes
• Equipment Needed: Resistance bands
• Difficulty Level: Hard
• Calories Burned: Approximately 400

| Exercise | Duration | Sets | Rest | |-----------------------|----------|------|------| | Kettlebell Swings | 1 min | 5 | 30 sec | | Plyometric Push-ups | 1 min | 5 | 30 sec | | Box Jumps | 1 min | 5 | 30 sec | | Resistance Band Sprints| 1 min | 5 | 30 sec | | Side Lunges | 1 min | 5 | 30 sec |

4. Full-Body HIIT Plan

Overview:

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: Approximately 200

| Exercise | Duration | Sets | Rest | |-----------------------|----------|------|------| | Jump Squats | 30 sec | 3 | 30 sec | | Plank to Push-up | 30 sec | 3 | 30 sec | | Skaters | 30 sec | 3 | 30 sec | | Bicycle Crunches | 30 sec | 3 | 30 sec | | Burpee Tuck Jumps | 30 sec | 3 | 30 sec |

5. Core-Focused HIIT Plan

Overview:

• Duration: 20 minutes
• Equipment Needed: Stability ball (optional)
• Difficulty Level: Moderate
• Calories Burned: Approximately 180

| Exercise | Duration | Sets | Rest | |-----------------------|----------|------|------| | Plank | 40 sec | 4 | 20 sec | | V-ups | 40 sec | 4 | 20 sec | | Russian Twists | 40 sec | 4 | 20 sec | | Side Plank (each side)| 40 sec | 4 | 20 sec | | Flutter Kicks | 40 sec | 4 | 20 sec |

Conclusion

HIIT is a versatile and effective method for burning calories and building strength from the comfort of your home. Whether you're a beginner or an advanced athlete, these plans can help you achieve your fitness goals in 2025.

For those looking for a personalized approach, consider HipTrain. With affordable live 1-on-1 video personal training sessions, you can have a certified trainer guide you through your HIIT workouts, ensuring proper form and maximizing your results. Plus, remember that HipTrain is HSA/FSA approved, making it an even smarter choice for your fitness journey.