Best HIIT Workouts for Home Burnout-Free 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get fit from the comfort of your home without the risk of burnout. The key to a successful HIIT workout is balancing intensity with recovery, allowing you to push your limits while still enjoying your fitness journey. Here, we present the best HIIT workouts for home that are designed to keep you motivated and energized throughout 2025.

1. Tabata Training

• Duration: 4 minutes
• Equipment: Timer (or Tabata app)
• Difficulty Level: Intermediate
• Calories Burned: 40-60
• Workout Table:

| Exercise | Work (seconds) | Rest (seconds) | Sets | |------------------|----------------|----------------|------| | Jump Squats | 20 | 10 | 8 | | Push-Ups | 20 | 10 | 8 | | Burpees | 20 | 10 | 8 | | Mountain Climbers| 20 | 10 | 8 |

2. EMOM (Every Minute on the Minute)

• Duration: 20 minutes
• Equipment: Dumbbells (optional)
• Difficulty Level: Advanced
• Calories Burned: 200-300
• Workout Table:

| Minute | Exercise | Reps | |--------|-----------------------------|------| | 1 | Deadlifts | 10 | | 2 | Push Press | 10 | | 3 | Box Jumps | 10 | | 4 | Rest | - |

3. Circuit Training

• Duration: 30 minutes
• Equipment: Resistance bands, dumbbells
• Difficulty Level: Beginner to Advanced
• Calories Burned: 250-400
• Workout Table:

| Exercise | Sets | Reps | |---------------------|------|------| | Squats | 3 | 12 | | Tricep Dips | 3 | 12 | | Plank to Push-Up | 3 | 10 | | High Knees | 3 | 30s | | Rest | 1 | 1min |

4. Plyometric HIIT

• Duration: 25 minutes
• Equipment: None required
• Difficulty Level: Intermediate
• Calories Burned: 300-450
• Workout Table:

| Exercise | Duration (seconds) | Sets | |------------------------|--------------------|------| | Jump Lunges | 30 | 4 | | Skater Jumps | 30 | 4 | | Tuck Jumps | 30 | 4 | | Rest | 30 | 4 |

5. Bodyweight HIIT

• Duration: 20 minutes
• Equipment: None required
• Difficulty Level: Beginner
• Calories Burned: 200-300
• Workout Table:

| Exercise | Duration (seconds) | Sets | |----------------------|--------------------|------| | Bodyweight Squats | 30 | 4 | | Push-Ups | 30 | 4 | | Plank Hold | 30 | 4 | | Rest | 30 | 4 |

6. HIIT with Resistance Bands

• Duration: 30 minutes
• Equipment: Resistance bands
• Difficulty Level: Intermediate
• Calories Burned: 250-350
• Workout Table:

| Exercise | Sets | Reps | |------------------------|------|------| | Band Squats | 3 | 15 | | Band Rows | 3 | 15 | | Band Chest Press | 3 | 12 | | Rest | 1 | 1min |

7. Core-Focused HIIT

• Duration: 20 minutes
• Equipment: None required
• Difficulty Level: Intermediate
• Calories Burned: 150-250
• Workout Table:

| Exercise | Duration (seconds) | Sets | |------------------------|--------------------|------| | Russian Twists | 30 | 4 | | Bicycle Crunches | 30 | 4 | | Plank Jacks | 30 | 4 | | Rest | 30 | 4 |

8. HIIT Cardio Blast

• Duration: 30 minutes
• Equipment: Jump rope (optional)
• Difficulty Level: Beginner to Advanced
• Calories Burned: 300-500
• Workout Table:

| Exercise | Duration (seconds) | Sets | |------------------------|--------------------|------| | Jump Rope | 30 | 4 | | Burpees | 30 | 4 | | High Knees | 30 | 4 | | Rest | 30 | 4 |

9. HIIT Yoga Flow

• Duration: 30 minutes
• Equipment: Yoga mat
• Difficulty Level: All levels
• Calories Burned: 150-200
• Workout Table:

| Exercise | Duration (seconds) | Sets | |------------------------|--------------------|------| | Downward Dog to Plank | 30 | 4 | | Warrior II | 30 | 4 | | Chair Pose | 30 | 4 | | Rest | 30 | 4 |

10. HIIT Dance Workout

• Duration: 30 minutes
• Equipment: None required
• Difficulty Level: Beginner to Intermediate
• Calories Burned: 200-400
• Workout Table:

| Exercise | Duration (seconds) | Sets | |------------------------|--------------------|------| | Dance Freestyle | 30 | 4 | | Squat to Dance | 30 | 4 | | Lateral Shuffles | 30 | 4 | | Rest | 30 | 4 |

Why Choose HipTrain?

For those looking to take their HIIT workouts to the next level, HipTrain offers affordable live 1-on-1 personal training sessions that can be scheduled flexibly to fit your busy lifestyle. Our certified trainers can tailor these workouts to ensure you avoid burnout while maximizing your results. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.