Best HIIT Workout Plans for Home Training 2025

High-Intensity Interval Training (HIIT) has become one of the most popular workout methods for those looking to maximize their fitness in a short amount of time. Whether you're a busy professional or simply prefer the convenience of working out at home, HIIT can deliver impressive results without the need for extensive equipment. Here are the best HIIT workout plans for home training in 2025, updated January 2026.

1. 20-Minute Full Body HIIT Workout

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200-300
Workout Details:

| Exercise | Duration | Reps | |------------------------|----------|------| | Jumping Jacks | 30 secs | | | Push-Ups | 30 secs | 10 | | High Knees | 30 secs | | | Bodyweight Squats | 30 secs | 15 | | Plank | 30 secs | | | Rest | 30 secs | |

Repeat the circuit 3-4 times.

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2. 15-Minute Cardio Blast

Equipment Needed: Dumbbells (optional)
Difficulty Level: Intermediate
Calories Burned: Approximately 150-250
Workout Details:

| Exercise | Duration | Reps | |------------------------|----------|------| | Burpees | 30 secs | 10 | | Mountain Climbers | 30 secs | | | Dumbbell Thrusters | 30 secs | 10 | | Skaters | 30 secs | | | Rest | 30 secs | |

Complete 4 rounds for a total of 15 minutes.

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3. 30-Minute Strength HIIT

Equipment Needed: Resistance bands, Dumbbells
Difficulty Level: Intermediate to Advanced
Calories Burned: Approximately 300-400
Workout Details:

| Exercise | Duration | Reps | |------------------------|----------|------| | Squat to Press | 45 secs | 12 | | Renegade Rows | 45 secs | 10 | | Lunges | 45 secs | 12 | | Russian Twists | 45 secs | 15 | | Rest | 30 secs | |

Repeat the circuit 4 times.

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4. 10-Minute Core HIIT

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 100-150
Workout Details:

| Exercise | Duration | Reps | |------------------------|----------|------| | Plank Jacks | 30 secs | | | Bicycle Crunches | 30 secs | 15 | | Side Plank (each side) | 30 secs | | | Flutter Kicks | 30 secs | | | Rest | 30 secs | |

Repeat the circuit 2-3 times.

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5. 25-Minute No Equipment HIIT

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350
Workout Details:

| Exercise | Duration | Reps | |------------------------|----------|------| | Jump Squats | 30 secs | 10 | | Push-Up to T | 30 secs | 8 | | Lateral Shuffles | 30 secs | | | Plank to Downward Dog | 30 secs | | | Rest | 30 secs | |

Complete 4 rounds.

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6. 30-Minute HIIT with Equipment

Equipment Needed: Kettlebell, Dumbbells
Difficulty Level: Advanced
Calories Burned: Approximately 400-500
Workout Details:

| Exercise | Duration | Reps | |------------------------|----------|------| | Kettlebell Swings | 45 secs | 15 | | Dumbbell Snatch | 45 secs | 10 | | Box Jumps | 45 secs | 10 | | Burpee Pull-Ups | 45 secs | 5 | | Rest | 30 secs | |

Complete 3 rounds.

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7. 20-Minute Tabata HIIT

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300
Workout Details:

| Exercise | Duration | Reps | |------------------------|----------|------| | Jumping Lunges | 20 secs | | | Rest | 10 secs | | | Plank Up-Downs | 20 secs | | | Rest | 10 secs | |

Repeat for a total of 4 cycles (8 rounds).

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8. 15-Minute HIIT for Beginners

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 100-150
Workout Details:

| Exercise | Duration | Reps | |------------------------|----------|------| | Bodyweight Squats | 30 secs | 10 | | Push-Ups | 30 secs | 5 | | Step-Ups | 30 secs | 10 | | Rest | 30 secs | |

Repeat the circuit 3 times.

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9. 30-Minute Family HIIT

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 300-400
Workout Details:

| Exercise | Duration | Reps | |------------------------|----------|------| | Family Relay Races | 30 secs | | | Balloon Pop Squats | 30 secs | 10 | | Partner Push-Ups | 30 secs | 5 | | Rest | 30 secs | |

Complete the circuit 4 times.

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10. 20-Minute Stress Relief HIIT

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 150-200
Workout Details:

| Exercise | Duration | Reps | |------------------------|----------|------| | Deep Breathing Squats | 30 secs | 10 | | Cat-Cow Stretch | 30 secs | 5 | | Child's Pose Hold | 30 secs | | | Rest | 30 secs | |

Repeat the circuit 3 times.

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Why Choose HipTrain for Your HIIT Workouts?

HipTrain offers personalized 1-on-1 live video personal training that is affordable compared to traditional gyms. Our certified personal trainers can help you with tailored HIIT workouts that fit your schedule, making it easy to stay committed to your fitness journey. Plus, our services are HSA/FSA approved for eligible expenses.