Best Home HIIT Workout Plans for Beginners 2025

Are you ready to kickstart your fitness journey from the comfort of your home? High-Intensity Interval Training (HIIT) is perfect for beginners looking to get fit quickly and efficiently. These workouts are designed to be short, intense, and effective, making them ideal for busy schedules. Here are the Best Home HIIT Workout Plans for Beginners in 2025, updated January 2026.

1. 20-Minute Full Body Blast

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 150-200

| Exercise | Duration | Sets | |-----------------------|----------|------| | Jumping Jacks | 30 sec | 3 | | Bodyweight Squats | 30 sec | 3 | | Push-Ups | 30 sec | 3 | | High Knees | 30 sec | 3 | | Plank | 30 sec | 3 |

2. 15-Minute Cardio & Core

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 120-180

| Exercise | Duration | Sets | |-----------------------|----------|------| | Mountain Climbers | 30 sec | 3 | | Bicycle Crunches | 30 sec | 3 | | Burpees | 30 sec | 3 | | Russian Twists | 30 sec | 3 | | Rest | 30 sec | 3 |

3. 30-Minute Strength & Endurance

Duration: 30 minutes
Equipment Needed: Dumbbells (optional)
Difficulty Level: Beginner
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |-----------------------|----------|------| | Dumbbell Deadlifts | 30 sec | 3 | | Push Press | 30 sec | 3 | | Lunges | 30 sec | 3 | | Plank Shoulder Taps | 30 sec | 3 | | Rest | 30 sec | 3 |

4. 10-Minute Tabata Workout

Duration: 10 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 80-120

| Exercise | Duration | Sets | |-----------------------|----------|------| | Squats | 20 sec | 4 | | Rest | 10 sec | 4 | | Push-Ups | 20 sec | 4 | | Rest | 10 sec | 4 |

5. 25-Minute HIIT for Beginners

Duration: 25 minutes
Equipment Needed: Resistance bands (optional)
Difficulty Level: Beginner
Calories Burned: Approximately 200-250

| Exercise | Duration | Sets | |-----------------------|----------|------| | Jump Squats | 40 sec | 3 | | Plank Jacks | 40 sec | 3 | | Side Lunges | 40 sec | 3 | | Flutter Kicks | 40 sec | 3 | | Rest | 20 sec | 3 |

6. 30-Minute Cardio HIIT

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 250-350

| Exercise | Duration | Sets | |-----------------------|----------|------| | Skaters | 30 sec | 3 | | Burpees | 30 sec | 3 | | Jump Rope | 30 sec | 3 | | Plank to Push-Up | 30 sec | 3 | | Rest | 30 sec | 3 |

7. 15-Minute Upper Body HIIT

Duration: 15 minutes
Equipment Needed: Dumbbells
Difficulty Level: Beginner
Calories Burned: Approximately 100-150

| Exercise | Duration | Sets | |-----------------------|----------|------| | Dumbbell Shoulder Press| 30 sec | 3 | | Bent Over Rows | 30 sec | 3 | | Tricep Dips | 30 sec | 3 | | Rest | 30 sec | 3 |

8. 20-Minute Lower Body HIIT

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 150-200

| Exercise | Duration | Sets | |-----------------------|----------|------| | Bodyweight Lunges | 30 sec | 3 | | Glute Bridges | 30 sec | 3 | | Wall Sit | 30 sec | 3 | | Calf Raises | 30 sec | 3 | | Rest | 30 sec | 3 |

9. 30-Minute HIIT Yoga Fusion

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 200-250

| Exercise | Duration | Sets | |-----------------------|----------|------| | Sun Salutations | 1 min | 3 | | Warrior II | 30 sec | 3 | | Chair Pose | 30 sec | 3 | | Plank to Downward Dog | 30 sec | 3 | | Rest | 30 sec | 3 |

10. 15-Minute HIIT Stretch & Cool Down

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 50-100

| Exercise | Duration | Sets | |-----------------------|----------|------| | Forward Fold | 1 min | 1 | | Child's Pose | 1 min | 1 | | Cat-Cow Stretch | 1 min | 1 | | Seated Hamstring Stretch| 1 min | 1 | | Rest | 1 min | 1 |

Conclusion

These HIIT workout plans are perfect for beginners looking to enhance their fitness levels from the comfort of their homes. Each workout is designed to be efficient, requiring minimal equipment and time while maximizing results.

For those who want personalized guidance, consider HipTrain, which offers affordable live 1-on-1 video personal training with certified trainers. With flexible scheduling and HSA/FSA approval for eligible expenses, it’s an excellent investment in your health.