Best Affordable Home HIIT Workout Plans for 2025

Updated January 2026

High-Intensity Interval Training (HIIT) has become a go-to workout method for busy professionals looking to maximize their fitness in minimal time. The beauty of HIIT is that you can achieve an effective workout at home without breaking the bank. Here are the best affordable home HIIT workout plans for 2025 that you can easily incorporate into your schedule.

1. Bodyweight Blast

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

| Exercise | Reps | Sets | |------------------|----------|------| | Jumping Jacks | 30 seconds | 3 | | Push-Ups | 15 | 3 | | High Knees | 30 seconds | 3 | | Squats | 15 | 3 | | Plank Hold | 30 seconds | 3 |

2. Dumbbell HIIT

• Equipment Needed: Dumbbells (5-15 lbs)
• Difficulty Level: Intermediate
• Duration: 25 minutes
• Calories Burned: Approximately 250

| Exercise | Reps | Sets | |--------------------|----------|------| | Dumbbell Thrusters | 12 | 4 | | Renegade Rows | 10 each arm | 4 | | Dumbbell Swings | 15 | 4 | | Burpees | 10 | 4 | | Russian Twists | 15 each side | 4 |

3. Tabata Tactics

• Equipment Needed: None
• Difficulty Level: Intermediate
• Duration: 20 minutes
• Calories Burned: Approximately 220

| Exercise | Work Interval | Rest Interval | Sets | |------------------|---------------|---------------|------| | Squat Jumps | 20 seconds | 10 seconds | 8 | | Push-Ups | 20 seconds | 10 seconds | 8 | | Mountain Climbers| 20 seconds | 10 seconds | 8 | | Plank Jacks | 20 seconds | 10 seconds | 8 |

4. Core Crusher

• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Duration: 15 minutes
• Calories Burned: Approximately 150

| Exercise | Reps | Sets | |------------------|----------|------| | Bicycle Crunches | 20 | 3 | | Leg Raises | 15 | 3 | | Plank | 30 seconds | 3 | | Side Plank | 20 seconds each side | 3 | | Flutter Kicks | 30 seconds | 3 |

5. Cardio Kickboxing

• Equipment Needed: None
• Difficulty Level: Intermediate
• Duration: 30 minutes
• Calories Burned: Approximately 350

| Exercise | Duration | Sets | |-----------------------|----------------|------| | Jab-Cross Combo | 1 minute | 3 | | Front Kicks | 1 minute | 3 | | Side Kicks | 1 minute | 3 | | Uppercuts | 1 minute | 3 | | Burpees | 30 seconds | 3 |

6. HIIT for Strength

• Equipment Needed: Resistance Bands
• Difficulty Level: Intermediate to Advanced
• Duration: 30 minutes
• Calories Burned: Approximately 300

| Exercise | Reps | Sets | |-----------------------|----------|------| | Resistance Band Squats | 15 | 4 | | Band Deadlifts | 12 | 4 | | Band Chest Press | 15 | 4 | | Band Rows | 12 | 4 | | Band Overhead Press | 12 | 4 |

7. Family Fun HIIT

• Equipment Needed: None
• Difficulty Level: All Levels
• Duration: 30 minutes
• Calories Burned: Varies

| Exercise | Reps | Sets | |-----------------------|----------|------| | Animal Walks | 1 minute | 3 | | Freeze Dance | 3 minutes (dance) | 3 | | Relay Races (run) | 5 minutes (team) | 1 | | Balloon Pop (squat) | 1 minute | 3 |

8. HIIT for Busy Professionals

• Equipment Needed: None
• Difficulty Level: All Levels
• Duration: 15 minutes
• Calories Burned: Approximately 180

| Exercise | Reps | Sets | |-----------------------|----------|------| | Jumping Jacks | 30 seconds | 3 | | Push-Ups | 10 | 3 | | Bodyweight Squats | 15 | 3 | | Plank Hold | 30 seconds | 3 | | Quick Feet | 30 seconds | 3 |

How HipTrain Fits In

For busy professionals, finding the time to commit to a fitness routine can be challenging. That's where HipTrain comes in. Offering affordable live 1-on-1 video personal training sessions with certified trainers, HipTrain provides you with personalized attention that traditional gyms can’t match. Plus, you can schedule your workouts at your convenience, making it easier to stick to your fitness goals.

Additionally, HipTrain is HSA/FSA approved for eligible expenses, making it a budget-friendly option for those looking to invest in their health without the high costs of traditional gym memberships.

In 2025, staying fit at home has never been easier or more affordable. Choose any of these HIIT workout plans, and consider HipTrain for the best personal training experience tailored to your needs.