Best HIIT Workout Plans for Home Fitness in 2025

Updated December 2025

High-Intensity Interval Training (HIIT) has gained immense popularity for its efficiency and effectiveness. With busy schedules becoming the norm, home fitness solutions are more relevant than ever. Here are the best HIIT workout plans for 2025 that you can do right from your living room, ensuring you get the best bang for your buck in your fitness journey.

1. Full-Body HIIT Blast

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

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Jumping Jacks | 30 | 3 | 45 sec | | Push-Ups | 15 | 3 | 45 sec | | Bodyweight Squats | 20 | 3 | 45 sec | | Plank | 30 sec | 3 | 45 sec | | Burpees | 10 | 3 | 45 sec |

2. Core Crusher

• Duration: 25 minutes
• Equipment: Mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-350

| Exercise | Reps | Sets | Duration | |----------------------|------|------|----------| | Mountain Climbers | 30 | 4 | 30 sec | | Russian Twists | 15 | 4 | 30 sec | | Plank Jacks | 15 | 4 | 30 sec | | Bicycle Crunches | 20 | 4 | 30 sec | | Side Plank (each side) | 30 sec | 4 | 30 sec |

3. Cardio HIIT for Fat Loss

• Duration: 30 minutes
• Equipment: Jump rope (optional)
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-450

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | High Knees | 45 sec | 5 | 1 min | | Jump Rope | 1 min | 5 | 1 min | | Skaters | 30 | 5 | 1 min | | Tuck Jumps | 10 | 5 | 1 min | | Cool Down Stretch | - | - | 5 min |

4. Strength & HIIT Fusion

• Duration: 30 minutes
• Equipment: Dumbbells
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300-400

| Exercise | Reps | Sets | Duration | |----------------------|------|------|----------| | Dumbbell Thrusters | 12 | 4 | 30 sec | | Renegade Rows | 10 | 4 | 30 sec | | Kettlebell Swings | 15 | 4 | 30 sec | | Push-Up to T-Plank | 10 | 4 | 30 sec | | Rest | - | - | 1 min |

5. Tabata HIIT Challenge

• Duration: 20 minutes
• Equipment: Timer
• Difficulty Level: All Levels
• Calories Burned: Approximately 200-300

| Exercise | Duration per Round | Rounds | |----------------------|--------------------|--------| | Burpees | 20 sec | 8 | | Rest | 10 sec | 8 | | Jump Squats | 20 sec | 8 | | Rest | 10 sec | 8 |

6. HIIT for Beginners

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

| Exercise | Reps | Sets | Duration | |---------------------|------|------|----------| | Bodyweight Lunges | 10 | 3 | 30 sec | | Incline Push-Ups | 10 | 3 | 30 sec | | Step-Ups (on a chair) | 10 | 3 | 30 sec | | Arm Circles | 15 | 3 | 30 sec | | Rest | - | - | 1 min |

7. Advanced HIIT Bootcamp

• Duration: 40 minutes
• Equipment: Resistance bands
• Difficulty Level: Advanced
• Calories Burned: Approximately 400-600

| Exercise | Reps | Sets | Duration | |------------------------|------|------|----------| | Resistance Band Sprints | 30 | 5 | 1 min | | Battle Ropes (if available) | 20 sec | 5 | 1 min | | Box Jumps | 15 | 5 | 1 min | | Push Press (with bands) | 12 | 5 | 1 min | | Rest | - | - | 1 min |

8. Mobility & HIIT Combo

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

| Exercise | Reps | Sets | Duration | |------------------------|------|------|----------| | Dynamic Stretching | - | 1 | 5 min | | Jumping Jacks | 30 | 3 | 30 sec | | Walking Lunges | 10 | 3 | 30 sec | | Plank to Push-Up | 10 | 3 | 30 sec | | Cool Down Stretch | - | 1 | 5 min |

9. HIIT for Seniors

• Duration: 20 minutes
• Equipment: Light weights or resistance bands
• Difficulty Level: Beginner
• Calories Burned: Approximately 150-200

| Exercise | Reps | Sets | Duration | |----------------------|------|------|----------| | Chair Stand | 10 | 3 | 30 sec | | Seated Leg Lifts | 10 | 3 | 30 sec | | Standing Calf Raises | 15 | 3 | 30 sec | | Arm Raises | 10 | 3 | 30 sec | | Rest | - | - | 1 min |

10. Family HIIT Fun

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

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Animal Walks | 30 sec | 3 | 30 sec | | Freeze Dance | 1 min | 4 | 1 min | | Partner Wheelbarrow | 30 sec | 3 | 30 sec | | Balloon Pop Challenge | 10 | 3 | 30 sec | | Rest | - | - | 1 min |

Why Choose HipTrain?

If you're looking for personalized guidance through these HIIT workouts, consider HipTrain. With live 1-on-1 video personal training sessions, you can enjoy affordable fitness solutions tailored to your needs. Our certified trainers are here to help you achieve your goals with flexible scheduling that fits your busy lifestyle. Plus, our services are HSA/FSA approved for eligible expenses!

Incorporate these HIIT workout plans into your home fitness routine in 2025 to maximize your results while enjoying the convenience of working out at home!