Best HIIT Home Workout Plans for Busy Schedules 2025

Updated December 2025

In today's fast-paced world, finding time to fit in a workout can be a challenge, especially for those with busy schedules. High-Intensity Interval Training (HIIT) is a fantastic solution for anyone looking to maximize their workout efficiency in a short amount of time. Here are the best HIIT home workout plans for 2025 that cater to your packed calendar while providing effective results.

1. 20-Minute Full Body Blast

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | Reps | |------------------|----------|------|------| | Jumping Jacks | 30 sec | 3 | - | | Push-Ups | 30 sec | 3 | 10-15| | Bodyweight Squats| 30 sec | 3 | 15-20| | Mountain Climbers| 30 sec | 3 | - | | Plank | 30 sec | 3 | - |

2. 15-Minute Cardio Kick

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 150-250

| Exercise | Duration | Sets | Reps | |----------------------|----------|------|------| | High Knees | 30 sec | 3 | - | | Burpees | 30 sec | 3 | 8-12 | | Side-to-Side Shuffles| 30 sec | 3 | - | | Lateral Lunges | 30 sec | 3 | 10-15| | Rest | 30 sec | 3 | - |

3. 25-Minute Strength & Cardio Fusion

Equipment Needed: Dumbbells (optional)
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Duration | Sets | Reps | |----------------------|----------|------|------| | Dumbbell Thrusters | 45 sec | 3 | 10-15| | Jump Squats | 30 sec | 3 | 10-15| | Push-Up to Row | 45 sec | 3 | 8-10 | | Skaters | 30 sec | 3 | - | | Rest | 1 min | 3 | - |

4. 10-Minute Tabata

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 100-150

| Exercise | Duration | Sets | Reps | |----------------------|----------|------|------| | Burpees | 20 sec | 4 | - | | Rest | 10 sec | 4 | - | | Squat Jumps | 20 sec | 4 | - | | Rest | 10 sec | 4 | - |

5. 30-Minute Core Crusher

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Duration | Sets | Reps | |----------------------|----------|------|------| | Plank Jacks | 30 sec | 3 | - | | Russian Twists | 30 sec | 3 | 15-20| | Leg Raises | 30 sec | 3 | 10-15| | Bicycle Crunches | 30 sec | 3 | 15-20| | Rest | 30 sec | 3 | - |

6. 20-Minute HIIT Ladder

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | Reps | |----------------------|----------|------|------| | Jump Rope | 1 min | 4 | - | | Push-Ups | 1 min | 4 | 10-15| | Squats | 1 min | 4 | 15-20| | Rest | 30 sec | 4 | - |

7. 15-Minute HIIT for Beginners

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 150-250

| Exercise | Duration | Sets | Reps | |----------------------|----------|------|------| | Arm Circles | 30 sec | 3 | - | | Wall Sit | 30 sec | 3 | - | | Step-Ups | 30 sec | 3 | 10-15| | Rest | 30 sec | 3 | - |

8. 30-Minute HIIT for Fat Loss

Equipment Needed: Resistance bands (optional)
Difficulty Level: Advanced
Calories Burned: Approximately 400-500

| Exercise | Duration | Sets | Reps | |----------------------|----------|------|------| | Burpees | 40 sec | 4 | 8-12 | | Kettlebell Swings | 40 sec | 4 | 10-15| | Battle Ropes | 40 sec | 4 | - | | Rest | 1 min | 4 | - |

9. 20-Minute HIIT with Weights

Equipment Needed: Dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | Reps | |----------------------|----------|------|------| | Dumbbell Snatch | 30 sec | 3 | 8-10 | | Box Jumps | 30 sec | 3 | 10-12| | Dumbbell Lunges | 30 sec | 3 | 10-15| | Rest | 30 sec | 3 | - |

10. 15-Minute Evening Wind Down HIIT

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 100-200

| Exercise | Duration | Sets | Reps | |----------------------|----------|------|------| | Slow Jumping Jacks | 30 sec | 3 | - | | Gentle Bodyweight Squats | 30 sec | 3 | 10-15| | Deep Breathing Plank | 30 sec | 3 | - | | Rest | 30 sec | 3 | - |

Conclusion

With these HIIT home workout plans, you can effectively squeeze in a workout regardless of how busy your schedule may be. Incorporating these routines into your week can lead to improved fitness levels and increased energy.

For personalized guidance and to ensure you're getting the most out of your workouts, consider trying HipTrain. Our certified personal trainers offer affordable live 1-on-1 video training sessions tailored to your needs. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.