Best HIIT Workouts You Can Do at Home 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to maximize your workouts in a short amount of time, making it ideal for busy schedules. Here’s a list of the best HIIT workouts you can do at home in 2025, complete with details on reps, sets, duration, and equipment needed.

1. Bodyweight HIIT Circuit

Equipment: No equipment needed
Difficulty Level: Beginner to Intermediate
Calories Burned: ~300 calories in 30 minutes

| Exercise | Reps | Sets | Duration | |------------------|---------|------|----------| | Jumping Jacks | 30 | 3 | 1 min | | Push-ups | 15 | 3 | 1 min | | Squats | 20 | 3 | 1 min | | High Knees | 30 | 3 | 1 min | | Plank | 30 sec | 3 | 1 min |

2. Tabata Training

Equipment: Timer (or Tabata app)
Difficulty Level: Intermediate
Calories Burned: ~400 calories in 20 minutes

| Exercise | Duration | Sets | |------------------|-------------|------| | Burpees | 20 sec work, 10 sec rest | 8 | | Mountain Climbers| 20 sec work, 10 sec rest | 8 | | Squat Jumps | 20 sec work, 10 sec rest | 8 | | Push-ups | 20 sec work, 10 sec rest | 8 |

3. Kickboxing HIIT

Equipment: None required (optional gloves)
Difficulty Level: Intermediate
Calories Burned: ~450 calories in 30 minutes

| Exercise | Reps | Sets | Duration | |------------------------|---------|------|----------| | Jab-Cross Combo | 20 | 3 | 1 min | | Front Kicks | 15 | 3 | 1 min | | Side Kicks | 15 | 3 | 1 min | | Uppercuts | 20 | 3 | 1 min | | Rest | - | - | 1 min |

4. Circuit Training HIIT

Equipment: Dumbbells (optional)
Difficulty Level: Intermediate
Calories Burned: ~350 calories in 30 minutes

| Exercise | Reps | Sets | Duration | |------------------------|---------|------|----------| | Dumbbell Thrusters | 12 | 3 | 1 min | | Burpees | 10 | 3 | 1 min | | Push-up Renegade Rows | 10 | 3 | 1 min | | Lunges | 15 (each leg) | 3 | 1 min | | Rest | - | - | 1 min |

5. Plyometric HIIT

Equipment: None required
Difficulty Level: Advanced
Calories Burned: ~500 calories in 30 minutes

| Exercise | Reps | Sets | Duration | |------------------------|---------|------|----------| | Jump Squats | 15 | 3 | 1 min | | Plyo Push-ups | 10 | 3 | 1 min | | Box Jumps | 10 | 3 | 1 min | | Tuck Jumps | 10 | 3 | 1 min | | Rest | - | - | 1 min |

6. Core-Focused HIIT

Equipment: None required
Difficulty Level: Beginner to Intermediate
Calories Burned: ~300 calories in 30 minutes

| Exercise | Reps | Sets | Duration | |------------------------|---------|------|----------| | Plank Jacks | 15 | 3 | 1 min | | Russian Twists | 20 | 3 | 1 min | | Bicycle Crunches | 20 | 3 | 1 min | | Leg Raises | 15 | 3 | 1 min | | Rest | - | - | 1 min |

7. Full-Body HIIT

Equipment: Resistance bands (optional)
Difficulty Level: Intermediate
Calories Burned: ~400 calories in 30 minutes

| Exercise | Reps | Sets | Duration | |------------------------|---------|------|----------| | Alternating Lunges | 10 (each leg) | 3 | 1 min | | Resistance Band Rows | 15 | 3 | 1 min | | Push-ups | 10 | 3 | 1 min | | Jumping Jacks | 30 | 3 | 1 min |

8. Dance HIIT

Equipment: None required
Difficulty Level: Beginner
Calories Burned: ~350 calories in 30 minutes

| Exercise | Duration | Sets | |------------------------|-------------|------| | Freestyle Dance | 1 min | 5 | | Squat & Twist | 15 reps | 5 | | High Knees | 30 sec | 5 | | Rest | 30 sec | 5 |

9. Resistance Band HIIT

Equipment: Resistance bands
Difficulty Level: Intermediate
Calories Burned: ~300 calories in 30 minutes

| Exercise | Reps | Sets | Duration | |------------------------|---------|------|----------| | Band Squats | 15 | 3 | 1 min | | Band Chest Press | 15 | 3 | 1 min | | Band Rows | 15 | 3 | 1 min | | Band Deadlifts | 15 | 3 | 1 min |

10. Outdoor HIIT

Equipment: None required
Difficulty Level: All levels
Calories Burned: ~400 calories in 30 minutes

| Exercise | Duration | Sets | |------------------------|-------------|------| | Sprint | 30 sec | 5 | | Walk/Light Jog | 1 min | 5 | | Bodyweight Exercises | 10 reps | 5 | | Rest | 1 min | 5 |

These HIIT workouts are not only effective for burning calories but also convenient for fitting into your busy lifestyle. For personalized guidance and motivation, consider HipTrain's live 1-on-1 video personal training. With affordable pricing, flexible scheduling, and certified trainers, HipTrain is an excellent choice for anyone looking to elevate their fitness journey. Plus, our services are HSA/FSA eligible for eligible expenses!