Best HIIT Workout Plans for Home Training in 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get fit quickly, especially when you can do it from the comfort of your home. With the right plans, you can maximize your workout efficiency and burn calories effectively. Here are the Best HIIT Workout Plans for home training in 2025, ensuring you stay fit without breaking the bank.

1. Bodyweight Blast

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: 300-400 per hour

| Exercise | Reps | Sets | Duration | |-------------------|--------|-------|---------------| | Jumping Jacks | 30 | 3 | 30 seconds | | Push-ups | 15 | 3 | 30 seconds | | Squats | 20 | 3 | 30 seconds | | Burpees | 10 | 3 | 30 seconds | | High Knees | 30 | 3 | 30 seconds |

2. Dumbbell Dash

Equipment Needed: Dumbbells
Difficulty Level: Intermediate
Calories Burned: 400-500 per hour

| Exercise | Reps | Sets | Duration | |-------------------|--------|-------|---------------| | Dumbbell Thrusters| 12 | 4 | 45 seconds | | Renegade Rows | 10 per arm | 4 | 45 seconds | | Dumbbell Lunges | 12 per leg | 4 | 45 seconds | | Mountain Climbers | 30 | 4 | 45 seconds |

3. Cardio Kickboxing

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: 350-450 per hour

| Exercise | Reps | Sets | Duration | |-------------------|--------|-------|---------------| | Jab-Cross Punches | 20 | 3 | 30 seconds | | Front Kicks | 15 per leg | 3 | 30 seconds | | Roundhouse Kicks | 10 per leg | 3 | 30 seconds | | Knee Strikes | 15 per leg | 3 | 30 seconds |

4. Tabata Training

Equipment Needed: Timer
Difficulty Level: Advanced
Calories Burned: 500-600 per hour

| Exercise | Duration | Sets | |-------------------|----------|-------| | Burpees | 20 sec | 8 | | Rest | 10 sec | 8 | | High Knees | 20 sec | 8 | | Rest | 10 sec | 8 |

5. HIIT with Resistance Bands

Equipment Needed: Resistance Bands
Difficulty Level: Intermediate
Calories Burned: 400-500 per hour

| Exercise | Reps | Sets | Duration | |-------------------|--------|-------|---------------| | Band Squats | 15 | 4 | 45 seconds | | Band Rows | 12 | 4 | 45 seconds | | Band Chest Press | 12 | 4 | 45 seconds | | Band Deadlifts | 15 | 4 | 45 seconds |

6. Core Crusher

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 300-400 per hour

| Exercise | Reps | Sets | Duration | |-------------------|--------|-------|---------------| | Plank | 30 sec | 3 | 30 seconds | | Russian Twists | 15 per side | 3 | 30 seconds | | Bicycle Crunches | 15 per side | 3 | 30 seconds | | Leg Raises | 12 | 3 | 30 seconds |

7. Circuit Training

Equipment Needed: Dumbbells or kettlebells
Difficulty Level: Beginner to Intermediate
Calories Burned: 400-500 per hour

| Exercise | Reps | Sets | Duration | |-------------------|--------|-------|---------------| | Kettlebell Swings | 15 | 3 | 40 seconds | | Push-ups | 10 | 3 | 40 seconds | | Goblet Squats | 12 | 3 | 40 seconds | | Plank | 30 sec | 3 | 40 seconds |

8. Yoga HIIT

Equipment Needed: Yoga Mat
Difficulty Level: All Levels
Calories Burned: 200-300 per hour

| Exercise | Reps | Sets | Duration | |-------------------|--------|-------|---------------| | Sun Salutation | 5 rounds | 3 | 1 minute | | Warrior II | 30 sec per side | 3 | 1 minute | | Plank to Downward Dog | 10 | 3 | 1 minute |

9. Family Fun HIIT

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: 250-350 per hour

| Exercise | Reps | Sets | Duration | |-------------------|--------|-------|---------------| | Animal Walks | 20 | 3 | 30 seconds | | Balloon Pop | 10 | 3 | 30 seconds | | Freeze Dance | 1 song | 3 | 3 minutes |

10. Quick Burn HIIT

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: 300-400 per hour

| Exercise | Reps | Sets | Duration | |-------------------|--------|-------|---------------| | Jump Squats | 10 | 5 | 20 seconds | | Push-up to T | 10 | 5 | 20 seconds | | Plank Jacks | 15 | 5 | 20 seconds |

Conclusion

Incorporating these HIIT workout plans into your home training routine can help you achieve your fitness goals effectively and affordably. If you're looking for personalized guidance, consider HipTrain's live, 1-on-1 video personal training sessions. Our certified trainers provide tailored workouts that fit into your busy schedule and are HSA/FSA approved for eligible expenses.