Best HIIT Home Workouts for Busy Schedules 2025

Finding time to work out can be a challenge, especially for busy professionals. High-Intensity Interval Training (HIIT) offers an effective solution, allowing you to maximize your workout in a short amount of time. In this article, we’ll explore the best HIIT home workouts tailored for busy schedules in 2025, ensuring you get the most out of your limited time. Updated January 2026, these routines will help you stay fit and energized without stepping foot in a gym.

1. Bodyweight HIIT Circuit

A straightforward yet effective workout that requires no equipment.

• Duration: 20 minutes
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~200

| Exercise | Reps | Sets | |---------------------|-----------|------| | Jumping Jacks | 30 seconds| 3 | | Push-Ups | 10 | 3 | | Squats | 15 | 3 | | Mountain Climbers | 30 seconds| 3 | | Plank | 30 seconds| 3 |

2. Tabata Workout

Focusing on short bursts of intense exercise followed by brief rest periods.

• Duration: 16 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~250

| Exercise | Duration (Work/Rest) | Sets | |---------------------|----------------------|------| | Burpees | 20/10 | 8 | | High Knees | 20/10 | 8 | | Squat Jumps | 20/10 | 8 | | Plank Jacks | 20/10 | 8 |

3. Dumbbell HIIT

Using minimal equipment, this workout can be done with just a pair of dumbbells.

• Duration: 25 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~300

| Exercise | Reps | Sets | |---------------------|-----------|------| | Dumbbell Thrusters | 12 | 3 | | Renegade Rows | 10 per side | 3 | | Dumbbell Swings | 15 | 3 | | Lateral Lunges | 10 per side | 3 | | Russian Twists | 15 per side | 3 |

4. HIIT with Resistance Bands

Perfect for those who want a little extra resistance without bulky equipment.

• Duration: 30 minutes
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~220

| Exercise | Reps | Sets | |---------------------|-----------|------| | Band Squats | 15 | 3 | | Band Pull-Aparts | 12 | 3 | | Lateral Band Walks | 10 per side | 3 | | Band Chest Press | 12 | 3 | | Band Deadlifts | 15 | 3 |

5. Core-Focused HIIT

Targeting the core while keeping your heart rate up.

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~180

| Exercise | Reps | Sets | |---------------------|-----------|------| | Bicycle Crunches | 15 per side | 3 | | Plank | 30 seconds| 3 | | Flutter Kicks | 15 per side | 3 | | Side Plank | 30 seconds per side | 3 | | Sit-ups | 15 | 3 |

6. Cardio Kickboxing HIIT

Combining cardio and strength, this workout packs a punch.

• Duration: 30 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~350

| Exercise | Duration | Sets | |---------------------|------------|------| | Jab-Cross Combo | 1 minute | 4 | | Front Kicks | 1 minute | 4 | | Side Kicks | 1 minute | 4 | | Knee Strikes | 1 minute | 4 | | Burpees | 30 seconds | 4 |

7. HIIT Pilates

A low-impact yet challenging workout that combines traditional Pilates with HIIT.

• Duration: 25 minutes
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~200

| Exercise | Reps | Sets | |---------------------|-----------|------| | Pilates Roll-Up | 10 | 3 | | Leg Circles | 10 per side | 3 | | Plank to Pike | 10 | 3 | | Side Leg Lifts | 15 per side | 3 | | Scissor Kicks | 15 per side | 3 |

8. Family HIIT

Involve the whole family for a fun workout session!

• Duration: 30 minutes
• Difficulty Level: All Levels
• Calories Burned: ~250

| Exercise | Duration | Sets | |---------------------|------------|------| | Family Relay Races | 1 minute | 4 | | Group Jumping Jacks | 30 seconds | 4 | | Partner Squats | 15 | 4 | | Team Plank Hold | 30 seconds | 4 | | Dance Party | 2 minutes | 4 |

9. HIIT for Strength

Focus on building strength with short, intense workouts.

• Duration: 30 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~320

| Exercise | Reps | Sets | |---------------------|-----------|------| | Push-Ups | 10 | 4 | | Dumbbell Deadlifts | 12 | 4 | | Kettlebell Swings | 15 | 4 | | Box Jumps | 10 | 4 | | Dumbbell Shoulder Press | 12 | 4 |

10. HIIT Yoga Flow

Combine the benefits of yoga with high-intensity intervals for a balanced workout.

• Duration: 30 minutes
• Difficulty Level: All Levels
• Calories Burned: ~200

| Exercise | Duration | Sets | |---------------------|------------|------| | Sun Salutations | 5 minutes | 3 | | Warrior II to Jumping Jack | 1 minute | 3 | | Chair Pose to Squat | 1 minute | 3 | | Down Dog to Burpee | 1 minute | 3 | | Cool Down Stretches | 5 minutes | 1 |

Why Choose HipTrain?

With these HIIT workouts, you can effectively fit fitness into your busy schedule. If you want to take it a step further, consider HipTrain for affordable personal training. Our certified trainers offer live 1-on-1 video training sessions tailored to your needs, and our flexible scheduling makes it easy to fit into your day. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it a smart choice for your health budget.