Best At-Home HIIT Workouts for Weight Loss 2025

Are you looking to shed some pounds while enjoying the convenience of working out at home? High-Intensity Interval Training (HIIT) is an excellent way to burn calories and build strength efficiently. Updated January 2026, we've compiled a list of the best at-home HIIT workouts specifically for weight loss in 2025. These workouts require minimal equipment and can be adjusted for all fitness levels. Let's dive in!

1. Tabata Training

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: ~240 in 30 minutes

Workout Structure: | Exercise | Duration | Sets | |-------------------|----------|------| | Jumping Jacks | 20 sec | 8 | | Rest | 10 sec | 8 | | Push-Ups | 20 sec | 8 | | Rest | 10 sec | 8 |

Total Duration: 4 minutes per exercise pair, repeat for 30 minutes.

2. Bodyweight Circuit

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~300 in 30 minutes

Workout Structure: | Exercise | Reps | Sets | |-------------------|------|------| | Squats | 15 | 3 | | Burpees | 10 | 3 | | Mountain Climbers | 30 sec | 3 | | Plank | 30 sec | 3 |

Total Duration: 30-40 minutes including rest.

3. HIIT with Dumbbells

Equipment Needed: Dumbbells (5-15 lbs)
Difficulty Level: Intermediate
Calories Burned: ~350 in 30 minutes

Workout Structure: | Exercise | Reps | Sets | |-------------------|------|------| | Dumbbell Thrusters| 12 | 3 | | Renegade Rows | 10 (each side) | 3 | | Dumbbell Swings | 15 | 3 | | Rest | 1 min | 3 |

Total Duration: 30 minutes.

4. Core Blaster HIIT

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~250 in 30 minutes

Workout Structure: | Exercise | Duration | Sets | |-------------------|----------|------| | Plank Jacks | 30 sec | 4 | | Russian Twists | 30 sec | 4 | | Bicycle Crunches | 30 sec | 4 | | Rest | 30 sec | 4 |

Total Duration: 30 minutes.

5. Kickboxing HIIT

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: ~400 in 30 minutes

Workout Structure: | Exercise | Duration | Sets | |-------------------|----------|------| | Jab-Cross Combo | 30 sec | 4 | | Front Kicks | 30 sec | 4 | | Side Kicks | 30 sec | 4 | | Rest | 30 sec | 4 |

Total Duration: 30 minutes.

6. Plyometric HIIT

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~500 in 30 minutes

Workout Structure: | Exercise | Reps | Sets | |-------------------|------|------| | Jump Squats | 12 | 4 | | Tuck Jumps | 10 | 4 | | Plyo Push-Ups | 8 | 4 | | Rest | 1 min | 4 |

Total Duration: 30 minutes.

7. Yoga HIIT

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~200 in 30 minutes

Workout Structure: | Exercise | Duration | Sets | |-------------------|----------|------| | Sun Salutations | 5 min | 2 | | High-Lunge Hold | 30 sec | 2 | | Warrior II Hold | 30 sec | 2 | | Rest | 1 min | 2 |

Total Duration: 30 minutes.

8. HIIT for Busy Professionals

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: ~300 in 20 minutes

Workout Structure: | Exercise | Duration | Sets | |-------------------|----------|------| | High Knees | 30 sec | 4 | | Push-Ups | 30 sec | 4 | | Jumping Jacks | 30 sec | 4 | | Rest | 20 sec | 4 |

Total Duration: 20 minutes.

9. Family-Friendly HIIT

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: ~250 in 30 minutes

Workout Structure: | Exercise | Reps | Sets | |-------------------|------|------| | Crab Walks | 10 | 3 | | Animal Walks | 10 | 3 | | Balloon Pop (jump) | 10 | 3 | | Rest | 1 min | 3 |

Total Duration: 30 minutes.

10. Outdoor HIIT

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~400 in 30 minutes

Workout Structure: | Exercise | Duration | Sets | |-------------------|----------|------| | Sprints | 30 sec | 4 | | Bear Crawls | 30 sec | 4 | | Lateral Shuffles | 30 sec | 4 | | Rest | 1 min | 4 |

Total Duration: 30 minutes.

Why Choose HipTrain for Your HIIT Workouts?

At HipTrain, we provide affordable personal training options that fit seamlessly into your schedule. With our live 1-on-1 video sessions, you can receive personalized guidance from certified trainers to maximize your HIIT workouts. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health without breaking the bank.

Whether you're looking to lose weight, build strength, or simply stay active, HipTrain's flexible scheduling is designed for busy professionals like you.