Best At-Home HIIT Workout Plans for 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is an incredibly effective way to burn calories and improve cardiovascular fitness, all from the comfort of your home. Whether you're a seasoned athlete or a beginner looking to get fit, there are countless HIIT workout plans to fit your lifestyle. Here are the best at-home HIIT workout plans for 2025 that you can try today!

1. 30-Minute Full-Body HIIT Blast

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

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

2. 20-Minute Tabata HIIT

Equipment Needed: Dumbbells (optional)
Difficulty Level: Intermediate
Calories Burned: Approximately 250 calories

| Exercise | Duration | Sets | |-----------------------|-----------|------| | Burpees | 20 seconds| 8 | | High Knees | 20 seconds| 8 | | Dumbbell Thrusters | 20 seconds| 8 | | Rest | 10 seconds| 8 |

3. Core & Cardio HIIT Combo

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 350 calories

| Exercise | Duration | Sets | |-----------------------|-----------|------| | Russian Twists | 30 seconds| 4 | | Jump Squats | 30 seconds| 4 | | Bicycle Crunches | 30 seconds| 4 | | Skaters | 30 seconds| 4 | | Rest | 30 seconds| 4 |

4. Upper Body HIIT Strength

Equipment Needed: Resistance Bands or Dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 300 calories

| Exercise | Duration | Sets | |-----------------------|-----------|------| | Push-Up to Side Plank | 30 seconds| 3 | | Bent-Over Rows | 30 seconds| 3 | | Tricep Dips | 30 seconds| 3 | | Shoulder Press | 30 seconds| 3 | | Rest | 30 seconds| 3 |

5. Lower Body HIIT Workout

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 400 calories

| Exercise | Duration | Sets | |-----------------------|-----------|------| | Lunges | 30 seconds| 4 | | Glute Bridges | 30 seconds| 4 | | Calf Raises | 30 seconds| 4 | | Wall Sit | 30 seconds| 4 | | Rest | 30 seconds| 4 |

6. HIIT for Beginners

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 200 calories

| Exercise | Duration | Sets | |-----------------------|-----------|------| | March in Place | 30 seconds| 3 | | Seated Leg Lifts | 30 seconds| 3 | | Standing Side Leg Lifts| 30 seconds| 3 | | Arm Circles | 30 seconds| 3 | | Rest | 30 seconds| 3 |

7. 15-Minute HIIT Quickie

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 200 calories

| Exercise | Duration | Sets | |-----------------------|-----------|------| | Jumping Jacks | 30 seconds| 4 | | Push-Ups | 30 seconds| 4 | | Burpees | 30 seconds| 4 | | Rest | 30 seconds| 4 |

8. Family-Friendly HIIT Workout

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 250 calories

| Exercise | Duration | Sets | |-----------------------|-----------|------| | Partner Jumping Jacks | 30 seconds| 3 | | Duck Duck Goose Squats | 30 seconds| 3 | | Family Plank Hold | 30 seconds| 3 | | Animal Walks | 30 seconds| 3 | | Rest | 30 seconds| 3 |

9. HIIT with Resistance Bands

Equipment Needed: Resistance Bands
Difficulty Level: Intermediate
Calories Burned: Approximately 300 calories

| Exercise | Duration | Sets | |-----------------------|-----------|------| | Band Squats | 30 seconds| 3 | | Band Chest Press | 30 seconds| 3 | | Band Rows | 30 seconds| 3 | | Band Side Steps | 30 seconds| 3 | | Rest | 30 seconds| 3 |

10. Yoga HIIT Fusion

Equipment Needed: Yoga Mat
Difficulty Level: Intermediate
Calories Burned: Approximately 250 calories

| Exercise | Duration | Sets | |-----------------------|-----------|------| | Sun Salutations | 1 minute | 2 | | Warrior II | 30 seconds| 3 | | Plank to Downward Dog | 30 seconds| 3 | | Jumping Lunges | 30 seconds| 3 | | Rest | 30 seconds| 3 |

Why Choose HipTrain for Your HIIT Journey?

With HipTrain, you can take your HIIT workouts to the next level with affordable personal training. Our certified personal trainers offer live 1-on-1 video sessions tailored to your fitness goals. Enjoy the flexibility of scheduling sessions that fit your busy lifestyle while also being HSA/FSA approved for eligible expenses.

Explore these HIIT workout plans and find the perfect fit for your fitness routine in 2025!