Best HIIT Workouts for Maximum Results at Home

If you're looking for an efficient way to get fit without stepping foot in a gym, High-Intensity Interval Training (HIIT) is your best bet. These workouts are designed to maximize your time and results, making them perfect for busy professionals. Updated December 2025, here are the Best HIIT Workouts for Maximum Results at Home:

1. Bodyweight HIIT Circuit

Equipment: None
Difficulty Level: Beginner
Calories Burned: Approximately 300-400 in 30 minutes

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Jumping Jacks | 30 | 3 | 30 sec | | Push-Ups | 15 | 3 | 30 sec | | Squats | 20 | 3 | 30 sec | | Burpees | 10 | 3 | 30 sec | | Plank | 30 sec | 3 | 30 sec |

2. Tabata Training

Equipment: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300 in 20 minutes

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | High Knees | 20 | 8 | 20 sec | | Mountain Climbers| 15 | 8 | 20 sec | | Jump Squats | 10 | 8 | 20 sec | | Push-Ups | 10 | 8 | 20 sec |

3. Dumbbell HIIT Workout

Equipment: Dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 300-500 in 30 minutes

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Dumbbell Thrusters| 12 | 4 | 30 sec | | Renegade Rows | 10 | 4 | 30 sec | | Dumbbell Swings | 15 | 4 | 30 sec | | Push Press | 12 | 4 | 30 sec |

4. Cardio Kickboxing

Equipment: None
Difficulty Level: Intermediate
Calories Burned: Approximately 400-600 in 45 minutes

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Jab-Cross Combo | 20 | 3 | 30 sec | | Front Kicks | 15 | 3 | 30 sec | | Side Kicks | 15 | 3 | 30 sec | | Roundhouse Kicks | 10 | 3 | 30 sec |

5. Plyometric HIIT Workout

Equipment: None
Difficulty Level: Advanced
Calories Burned: Approximately 400-600 in 30 minutes

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Box Jumps | 10 | 4 | 30 sec | | Lateral Jumps | 15 | 4 | 30 sec | | Tuck Jumps | 10 | 4 | 30 sec | | Plyo Push-Ups | 8 | 4 | 30 sec |

6. Full-Body HIIT

Equipment: None
Difficulty Level: Intermediate
Calories Burned: Approximately 300-500 in 30 minutes

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Burpees | 10 | 4 | 30 sec | | Plank Jacks | 15 | 4 | 30 sec | | Skaters | 20 | 4 | 30 sec | | Bear Crawls | 30 sec | 4 | 30 sec |

7. Resistance Band HIIT

Equipment: Resistance Bands
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 300-400 in 30 minutes

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Band Squats | 15 | 3 | 30 sec | | Band Rows | 12 | 3 | 30 sec | | Lateral Band Walks| 10 | 3 | 30 sec | | Band Chest Press | 12 | 3 | 30 sec |

8. Core-Focused HIIT

Equipment: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300 in 30 minutes

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Russian Twists | 15 | 3 | 30 sec | | Bicycle Crunches | 20 | 3 | 30 sec | | Plank | 30 sec | 3 | 30 sec | | Side Plank | 30 sec | 3 | 30 sec (each side) |

9. Outdoor HIIT Workout

Equipment: None
Difficulty Level: Intermediate
Calories Burned: Approximately 400-500 in 30 minutes

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Sprints | 100m | 5 | 30 sec | | Jumping Jacks | 30 | 3 | 30 sec | | Hill Climbers | 15 | 3 | 30 sec | | Lunges | 20 | 3 | 30 sec |

10. Family HIIT Workout

Equipment: None
Difficulty Level: All levels
Calories Burned: Approximately 200-300 in 30 minutes

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Family Tag | 5 min| 3 | 5 min | | Partner Squats | 10 | 3 | 30 sec | | Team Burpees | 5 | 3 | 30 sec | | Relay Races | 5 min| 3 | 5 min |

Why Choose HipTrain for Your HIIT Workouts?

With HipTrain, you can take advantage of live 1-on-1 video personal training that is both affordable and flexible. Our certified personal trainers will help you tailor these HIIT workouts to your fitness level and goals, ensuring you get the maximum results from your efforts. Plus, our services are HSA/FSA approved, making it easier to invest in your health.