Best HIIT Workout Plans for Home in 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is one of the most efficient ways to burn calories and improve cardiovascular fitness. In 2025, home workouts continue to gain popularity, and HIIT routines are at the forefront due to their flexibility and effectiveness. Below, we’ve compiled the best HIIT workout plans you can do at home, complete with details on reps, sets, duration, equipment needed, and estimated calories burned.

1. Bodyweight Blitz

• Difficulty Level: Beginner
• Duration: 20 minutes
• Equipment Needed: None
• Calories Burned: 150-200

| Exercise | Reps | Sets | |----------------|-----------|------| | Jumping Jacks | 30 seconds| 3 | | Push-Ups | 10-15 | 3 | | High Knees | 30 seconds| 3 | | Squats | 15-20 | 3 | | Plank | 30 seconds| 3 |

2. Kettlebell HIIT

• Difficulty Level: Intermediate
• Duration: 25 minutes
• Equipment Needed: Kettlebell
• Calories Burned: 200-300

| Exercise | Reps | Sets | |---------------------|-----------|------| | Kettlebell Swings | 15-20 | 4 | | Goblet Squats | 10-15 | 4 | | Kettlebell Deadlifts| 12-15 | 4 | | Russian Twists | 15-20 | 4 | | Mountain Climbers | 30 seconds| 4 |

3. Tabata Training

• Difficulty Level: Advanced
• Duration: 16 minutes
• Equipment Needed: None
• Calories Burned: 250-350

| Exercise | Duration | Sets | |-------------------|----------|------| | Burpees | 20 sec | 8 | | Rest | 10 sec | 8 | | Jump Squats | 20 sec | 8 | | Rest | 10 sec | 8 |

4. Dumbbell Circuit

• Difficulty Level: Intermediate
• Duration: 30 minutes
• Equipment Needed: Dumbbells
• Calories Burned: 250-300

| Exercise | Reps | Sets | |-------------------|-----------|------| | Dumbbell Thrusters| 12-15 | 3 | | Bent-over Rows | 12-15 | 3 | | Dumbbell Lunges | 10-12 each| 3 | | Plank Rows | 10-12 | 3 | | Bicycle Crunches | 15-20 | 3 |

5. Cardio Kickboxing

• Difficulty Level: Intermediate
• Duration: 30 minutes
• Equipment Needed: None
• Calories Burned: 300-400

| Exercise | Duration | Sets | |-----------------|----------|------| | Jab-Cross | 1 min | 4 | | Front Kicks | 1 min | 4 | | Side Kicks | 1 min | 4 | | Squat Punches | 1 min | 4 | | Rest | 30 sec | 4 |

6. HIIT with Resistance Bands

• Difficulty Level: Beginner to Intermediate
• Duration: 25 minutes
• Equipment Needed: Resistance Bands
• Calories Burned: 200-250

| Exercise | Reps | Sets | |---------------------|-----------|------| | Band Squats | 15-20 | 3 | | Band Rows | 12-15 | 3 | | Lateral Band Walks | 10-15 each| 3 | | Band Chest Press | 12-15 | 3 | | Plank with Band Pull| 30 seconds| 3 |

7. Core Crusher HIIT

• Difficulty Level: Intermediate
• Duration: 20 minutes
• Equipment Needed: None
• Calories Burned: 200-250

| Exercise | Reps | Sets | |-------------------|-----------|------| | Plank Jacks | 30 seconds| 3 | | Flutter Kicks | 30 seconds| 3 | | Side Plank (each) | 30 seconds| 3 | | V-Ups | 10-15 | 3 | | Russian Twists | 15-20 | 3 |

8. Full Body HIIT

• Difficulty Level: Advanced
• Duration: 30 minutes
• Equipment Needed: None
• Calories Burned: 300-400

| Exercise | Duration | Sets | |-------------------|----------|------| | Burpees | 1 min | 3 | | Push-Ups | 30 seconds| 3 | | Jump Squats | 1 min | 3 | | Plank to Push-Up | 30 seconds| 3 | | Rest | 30 sec | 3 |

9. HIIT Yoga Flow

• Difficulty Level: All Levels
• Duration: 30 minutes
• Equipment Needed: Yoga Mat
• Calories Burned: 150-200

| Exercise | Duration | Sets | |-------------------|----------|------| | Sun Salutations | 5 min | 1 | | High Lunge to Warrior| 1 min | 3 | | Chaturanga Dandasana| 30 seconds| 3 | | Downward Dog | 30 seconds| 3 | | Rest | 30 sec | 3 |

10. HIIT for Busy Professionals

• Difficulty Level: All Levels
• Duration: 15 minutes
• Equipment Needed: None
• Calories Burned: 100-150

| Exercise | Duration | Sets | |-------------------|----------|------| | Jumping Jacks | 30 seconds| 4 | | Push-Ups | 30 seconds| 4 | | Bodyweight Squats | 30 seconds| 4 | | Rest | 30 sec | 4 |

Why Choose HipTrain for Your HIIT Workouts?

With the growing popularity of home workouts, HipTrain offers a unique solution to enhance your fitness journey. Our certified personal trainers provide live 1-on-1 video training tailored to your specific needs, ensuring you get the most out of your HIIT routines. Plus, our affordable pricing makes it easier for you to stay committed to your fitness goals. As an added benefit, our services are HSA/FSA approved for eligible expenses.