Best HIIT Home Workout Plans for Beginners 2025

Updated December 2025

High-Intensity Interval Training (HIIT) has become a popular choice for fitness enthusiasts, especially for beginners looking to get in shape without the need for a gym. With HIIT workouts, you can burn calories quickly and improve your cardiovascular fitness in a short amount of time. Here are the best HIIT home workout plans for beginners in 2025, designed to be effective and easy to follow.

1. Total Body Blast

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 200
• Workout Table:

| Exercise | Duration (seconds) | Sets | |-------------------|-------------------|------| | Jumping Jacks | 30 | 3 | | Bodyweight Squats | 30 | 3 | | Push-Ups | 30 | 3 | | Rest | 30 | 3 |

2. Core Crusher

• Duration: 15 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 150
• Workout Table:

| Exercise | Duration (seconds) | Sets | |-------------------|-------------------|------| | Plank | 30 | 3 | | Bicycle Crunches | 30 | 3 | | Mountain Climbers | 30 | 3 | | Rest | 30 | 3 |

3. Cardio Kickstart

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 250
• Workout Table:

| Exercise | Duration (seconds) | Sets | |-----------------------|-------------------|------| | High Knees | 30 | 3 | | Butt Kickers | 30 | 3 | | Skaters | 30 | 3 | | Rest | 30 | 3 |

4. Upper Body HIIT

• Duration: 20 minutes
• Equipment Needed: Dumbbells (optional)
• Difficulty Level: Beginner
• Calories Burned: Approximately 200
• Workout Table:

| Exercise | Duration (seconds) | Sets | |-----------------------|-------------------|------| | Dumbbell Shoulder Press| 30 | 3 | | Tricep Dips | 30 | 3 | | Push-Ups | 30 | 3 | | Rest | 30 | 3 |

5. Lower Body HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 200
• Workout Table:

| Exercise | Duration (seconds) | Sets | |-----------------------|-------------------|------| | Bodyweight Squats | 30 | 3 | | Lunges | 30 | 3 | | Glute Bridges | 30 | 3 | | Rest | 30 | 3 |

6. Full Body HIIT with Equipment

• Duration: 30 minutes
• Equipment Needed: Resistance bands, dumbbells
• Difficulty Level: Beginner
• Calories Burned: Approximately 300
• Workout Table:

| Exercise | Duration (seconds) | Sets | |-----------------------|-------------------|------| | Resistance Band Rows | 30 | 3 | | Dumbbell Deadlifts | 30 | 3 | | Box Jumps (or Step-Ups)| 30 | 3 | | Rest | 30 | 3 |

7. Tabata Challenge

• Duration: 16 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 200
• Workout Table:

| Exercise | Duration (seconds) | Sets | |-----------------------|-------------------|------| | Burpees | 20 | 4 | | Rest | 10 | 4 | | Jump Squats | 20 | 4 | | Rest | 10 | 4 |

8. HIIT Yoga Flow

• Duration: 30 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 150
• Workout Table:

| Exercise | Duration (seconds) | Sets | |-----------------------|-------------------|------| | Sun Salutations | 60 | 2 | | Warrior II | 30 | 2 | | Chair Pose | 30 | 2 | | Rest | 30 | 2 |

9. Boxing HIIT

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 250
• Workout Table:

| Exercise | Duration (seconds) | Sets | |-----------------------|-------------------|------| | Jab-Cross Combo | 30 | 3 | | Uppercuts | 30 | 3 | | Side Kicks | 30 | 3 | | Rest | 30 | 3 |

10. Dance HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 200
• Workout Table:

| Exercise | Duration (seconds) | Sets | |-----------------------|-------------------|------| | Freestyle Dance | 30 | 3 | | High Knees Dance | 30 | 3 | | Twist Dance Moves | 30 | 3 | | Rest | 30 | 3 |

Why Choose HipTrain for Your HIIT Workouts?

For those looking for guidance while executing these HIIT workouts, HipTrain offers affordable live 1-on-1 video personal training sessions. Our certified personal trainers can customize your HIIT routine according to your fitness level and goals. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it an even more accessible option for busy professionals who want flexible scheduling.