Best HIIT Workout Plans for Home in 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is one of the most effective ways to burn fat, build endurance, and improve overall fitness—all from the comfort of your home. If you're looking for the best HIIT workout plans for 2025, we've compiled a list of the top routines that cater to various fitness levels and require minimal equipment. Plus, with HipTrain's affordable personal training options, you can receive personalized guidance to maximize your efforts.

1. Full Body HIIT Blast

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

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

2. Cardio Core HIIT

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

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Burpees | 10 | 4 | 30 sec | | Russian Twists | 15 | 4 | 30 sec | | Mountain Climbers| 30 | 4 | 30 sec | | Bicycle Crunches | 15 | 4 | 30 sec | | Plank Jacks | 15 | 4 | 30 sec |

3. Strength & Sweat HIIT

• Duration: 30 minutes
• Equipment Needed: Dumbbells
• Difficulty Level: Advanced
• Calories Burned: ~400

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Dumbbell Thrusters| 12 | 4 | 30 sec | | Push-Ups | 10 | 4 | 30 sec | | Renegade Rows | 10 | 4 | 30 sec | | Jump Squats | 12 | 4 | 30 sec | | Plank Hold | 30 sec | 4 | 30 sec |

4. Quick Cardio HIIT

• Duration: 15 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~150

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | High Knees | 20 | 3 | 30 sec | | Butt Kickers | 20 | 3 | 30 sec | | Jumping Jacks | 20 | 3 | 30 sec | | Skaters | 15 | 3 | 30 sec | | Plank | 30 sec | 3 | 30 sec |

5. Tabata HIIT Workout

• Duration: 20 minutes
• Equipment Needed: Timer
• Difficulty Level: Intermediate
• Calories Burned: ~250

| 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 | | Mountain Climbers| 20 sec | 8 | | Rest | 10 sec | 8 |

6. HIIT for Beginners

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~180

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Marching in Place| 30 | 3 | 30 sec | | Wall Sit | 30 sec | 3 | 30 sec | | Knee Push-Ups | 10 | 3 | 30 sec | | Glute Bridges | 15 | 3 | 30 sec | | Side Lunges | 10 | 3 | 30 sec |

7. Family HIIT Workout

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Family-friendly
• Calories Burned: ~250

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Jumping Jacks | 10 | 4 | 30 sec | | Animal Walks | 10 | 4 | 30 sec | | Freeze Dance | 30 sec | 4 | 30 sec | | Balloon Punches | 10 | 4 | 30 sec | | Team Plank Hold | 30 sec | 4 | 30 sec |

8. Equipment-Free HIIT

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

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Jump Squats | 15 | 4 | 30 sec | | Plank Up-Downs | 10 | 4 | 30 sec | | Side Lunges | 10 | 4 | 30 sec | | Tuck Jumps | 10 | 4 | 30 sec | | Bicycle Crunches | 15 | 4 | 30 sec |

9. Power HIIT

• Duration: 35 minutes
• Equipment Needed: Dumbbells, Resistance Bands
• Difficulty Level: Advanced
• Calories Burned: ~450

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Thrusters | 12 | 4 | 30 sec | | Resistance Band Rows | 12 | 4 | 30 sec | | Kettlebell Swings| 12 | 4 | 30 sec | | Box Jumps | 10 | 4 | 30 sec | | Plank with Shoulder Taps | 30 sec | 4 | 30 sec |

10. Evening Wind Down HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: All levels
• Calories Burned: ~200

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Slow Jumping Jacks| 15 | 3 | 30 sec | | Deep Breathing Squats | 10 | 3 | 30 sec | | Standing Side Leg Lifts | 10 | 3 | 30 sec | | Controlled High Knees | 30 sec | 3 | 30 sec | | Gentle Cool Down Stretch | 1 min | 3 | 30 sec |

Each of these HIIT workout plans can be tailored to fit your unique fitness level and schedule. With HipTrain, you can access live 1-on-1 personal training sessions that are affordable and flexible, making it easier than ever to stay committed to your fitness goals. Plus, our services are HSA/FSA approved for eligible expenses, adding even more value to your fitness journey.