Best HIIT Workout Plans for Home 2025

Updated December 2025

High-Intensity Interval Training (HIIT) continues to dominate the home fitness scene in 2025. With its efficient structure and incredible calorie-burning potential, HIIT workouts can be done anywhere—with little to no equipment. Here’s a curated list of the best HIIT workout plans for home, perfect for all fitness levels.

1. Full-Body HIIT Blast

Duration: 30 minutes
Equipment: None
Difficulty Level: Beginner
Calories Burned: Approximately 300-400

| Exercise | Reps/Duration | Sets | |------------------------|---------------|------| | Jumping Jacks | 30 seconds | 3 | | Bodyweight Squats | 15 reps | 3 | | Push-Ups | 10 reps | 3 | | High Knees | 30 seconds | 3 | | Plank | 30 seconds | 3 |

2. Upper Body HIIT Challenge

Duration: 25 minutes
Equipment: Dumbbells (optional)
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Reps/Duration | Sets | |------------------------|---------------|------| | Dumbbell Shoulder Press | 12 reps | 3 | | Push-Up to T-Plank | 10 reps | 3 | | Tricep Dips | 15 reps | 3 | | Mountain Climbers | 30 seconds | 3 | | Burpees | 10 reps | 3 |

3. Lower Body HIIT Workout

Duration: 30 minutes
Equipment: Resistance bands (optional)
Difficulty Level: Intermediate
Calories Burned: Approximately 350-450

| Exercise | Reps/Duration | Sets | |------------------------|---------------|------| | Squat Jumps | 15 reps | 3 | | Lunges | 12 reps each leg | 3 | | Glute Bridges | 15 reps | 3 | | Side Lunges | 12 reps each side | 3 | | Wall Sit | 30 seconds | 3 |

4. Core Crusher HIIT

Duration: 20 minutes
Equipment: None
Difficulty Level: Beginner
Calories Burned: Approximately 200-300

| Exercise | Reps/Duration | Sets | |------------------------|---------------|------| | Plank Jacks | 30 seconds | 3 | | Russian Twists | 15 reps each side | 3 | | Bicycle Crunches | 15 reps each side | 3 | | Side Plank | 30 seconds each side | 3 | | Flutter Kicks | 30 seconds | 3 |

5. Cardio HIIT Circuit

Duration: 35 minutes
Equipment: Jump rope (optional)
Difficulty Level: Advanced
Calories Burned: Approximately 400-500

| Exercise | Reps/Duration | Sets | |------------------------|---------------|------| | Jump Rope | 1 minute | 4 | | Burpees | 10 reps | 4 | | Skaters | 30 seconds | 4 | | Jump Squats | 15 reps | 4 | | High Knees | 30 seconds | 4 |

6. Tabata HIIT Routine

Duration: 20 minutes
Equipment: None
Difficulty Level: Intermediate
Calories Burned: Approximately 220-320

| Exercise | Reps/Duration | Sets | |------------------------|---------------|------| | Burpees | 20 seconds | 8 | | Rest | 10 seconds | 8 | | Jumping Jacks | 20 seconds | 8 | | Rest | 10 seconds | 8 | | Mountain Climbers | 20 seconds | 8 | | Rest | 10 seconds | 8 |

7. Family-Friendly HIIT

Duration: 30 minutes
Equipment: None
Difficulty Level: All levels
Calories Burned: Approximately 200-300

| Exercise | Reps/Duration | Sets | |------------------------|---------------|------| | Animal Walks | 30 seconds | 3 | | Freeze Dance | 30 seconds | 3 | | Bear Crawls | 30 seconds | 3 | | Star Jumps | 15 reps | 3 | | Partner High Fives | 30 seconds | 3 |

8. HIIT for Busy Professionals

Duration: 15 minutes
Equipment: None
Difficulty Level: Beginner
Calories Burned: Approximately 150-200

| Exercise | Reps/Duration | Sets | |------------------------|---------------|------| | Jumping Jacks | 30 seconds | 2 | | Push-Ups | 10 reps | 2 | | Bodyweight Squats | 15 reps | 2 | | Plank | 30 seconds | 2 |

9. Strength and Cardio HIIT

Duration: 40 minutes
Equipment: Dumbbells
Difficulty Level: Advanced
Calories Burned: Approximately 450-600

| Exercise | Reps/Duration | Sets | |------------------------|---------------|------| | Dumbbell Snatch | 10 reps each side | 4 | | Box Jumps | 10 reps | 4 | | Kettlebell Swings | 15 reps | 4 | | Push-Ups | 12 reps | 4 | | Jump Lunges | 10 reps each side | 4 |

10. HIIT Yoga Fusion

Duration: 30 minutes
Equipment: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Reps/Duration | Sets | |------------------------|---------------|------| | Sun Salutations | 5 rounds | 3 | | Warrior II to Side Angle | 30 seconds each side | 3 | | Chair Pose | 30 seconds | 3 | | High Lunge | 30 seconds each side | 3 | | Plank to Downward Dog | 30 seconds | 3 |

Conclusion: These HIIT workout plans are perfect for anyone looking to maximize their home fitness routine in 2025. They cater to all levels and can be easily tailored to fit your schedule.

For those seeking personalized guidance, consider HipTrain's affordable live 1-on-1 personal training sessions. With certified trainers, flexible scheduling, and HSA/FSA eligibility, you can achieve your fitness goals without breaking the bank.