Best HIIT Home Workout Plans for Quick Results

Updated December 2025

High-Intensity Interval Training (HIIT) is one of the most effective ways to achieve quick fitness results from the comfort of your home. These workouts alternate between intense bursts of activity and short rest periods, maximizing calorie burn and improving cardiovascular fitness in less time. Here are the best HIIT home workout plans you can follow for quick results:

1. Bodyweight HIIT Workout

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 300-500 in 30 minutes

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

2. Dumbbell HIIT Workout

Equipment Needed: Dumbbells (5-15 lbs)
Difficulty Level: Intermediate
Calories Burned: Approximately 400-600 in 30 minutes

| Exercise | Duration | Sets | |--------------------|----------|------| | Dumbbell Thrusters | 30 sec | 3 | | Renegade Rows | 30 sec | 3 | | Lunges with Bicep Curls | 30 sec | 3 | | Dumbbell Swings | 30 sec | 3 | | Rest | 30 sec | 3 |

3. Cardio HIIT Workout

Equipment Needed: Jump rope (optional)
Difficulty Level: Advanced
Calories Burned: Approximately 500-700 in 30 minutes

| Exercise | Duration | Sets | |--------------------|----------|------| | High Knees | 30 sec | 4 | | Burpees | 30 sec | 4 | | Jump Rope | 30 sec | 4 | | Skaters | 30 sec | 4 | | Rest | 30 sec | 4 |

4. Tabata HIIT Workout

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 300-500 in 20 minutes

| Exercise | Duration | Sets | |--------------------|-----------|------| | Burpees | 20 sec | 8 | | Rest | 10 sec | 8 | | Squat Jumps | 20 sec | 8 | | Rest | 10 sec | 8 | | Push-Ups | 20 sec | 8 | | Rest | 10 sec | 8 |

5. Core-Focused HIIT Workout

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 250-400 in 30 minutes

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

6. Kettlebell HIIT Workout

Equipment Needed: Kettlebell (10-20 lbs)
Difficulty Level: Intermediate
Calories Burned: Approximately 400-600 in 30 minutes

| Exercise | Duration | Sets | |--------------------|----------|------| | Kettlebell Swings | 30 sec | 3 | | Goblet Squats | 30 sec | 3 | | Kettlebell Deadlifts | 30 sec | 3 | | Kettlebell Snatch | 30 sec | 3 | | Rest | 30 sec | 3 |

7. Full-Body HIIT Workout

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 500-800 in 30 minutes

| Exercise | Duration | Sets | |--------------------|----------|------| | Jump Squats | 30 sec | 4 | | Push-Up to T-Plank | 30 sec | 4 | | Lateral Lunges | 30 sec | 4 | | Plank to Push-Up | 30 sec | 4 | | Rest | 30 sec | 4 |

8. HIIT for Busy Professionals

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Varies

Routine: 20-Minute Workout
| Exercise | Duration | Sets | |--------------------|----------|------| | Jumping Jacks | 1 min | 1 | | Push-Ups | 1 min | 1 | | Squats | 1 min | 1 | | Burpees | 1 min | 1 | | Rest | 1 min | 1 |

Why Choose HipTrain for Your HIIT Workouts?

For those looking for guided HIIT workouts, HipTrain offers affordable 1-on-1 live personal training sessions with certified trainers. With flexible scheduling options, you can easily fit your workouts into your busy lifestyle, making fitness accessible and convenient. Plus, HipTrain is HSA/FSA approved for eligible expenses, adding to the affordability.