Best Home HIIT Workout Plans for Maximum Results

High-Intensity Interval Training (HIIT) is a powerful workout method that delivers maximum results in a short amount of time. Perfect for busy individuals, HIIT can be done at home with minimal equipment. In this article, we present the best home HIIT workout plans you can start right now to boost your fitness journey. Updated January 2026, these plans cater to various fitness levels and are designed for maximum efficiency.

1. Beginner's HIIT Routine

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 200
| Exercise | Duration | Sets | |-------------------|-----------|------| | Jumping Jacks | 30 secs | 3 | | Bodyweight Squats | 30 secs | 3 | | Push-ups | 30 secs | 3 | | Rest | 30 secs | 3 |

2. Intermediate HIIT Circuit

Duration: 25 minutes
Equipment Needed: Dumbbells
Difficulty Level: Moderate
Calories Burned: Approximately 300
| Exercise | Duration | Sets | |---------------------|-----------|------| | Burpees | 30 secs | 4 | | Dumbbell Thrusters | 30 secs | 4 | | Mountain Climbers | 30 secs | 4 | | Rest | 30 secs | 4 |

3. Advanced HIIT Challenge

Duration: 30 minutes
Equipment Needed: Kettlebell
Difficulty Level: Hard
Calories Burned: Approximately 400
| Exercise | Duration | Sets | |----------------------|-----------|------| | Kettlebell Swings | 45 secs | 5 | | Box Jumps | 45 secs | 5 | | Plank Jacks | 45 secs | 5 | | Rest | 15 secs | 5 |

4. Tabata HIIT Workout

Duration: 16 minutes
Equipment Needed: None
Difficulty Level: Moderate
Calories Burned: Approximately 250
| Exercise | Duration | Sets | |---------------------|-----------|------| | High Knees | 20 secs | 8 | | Rest | 10 secs | 8 | | Squat Jumps | 20 secs | 8 | | Rest | 10 secs | 8 |

5. Bodyweight HIIT for Fat Loss

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Moderate
Calories Burned: Approximately 350
| Exercise | Duration | Sets | |----------------------|-----------|------| | Lunges | 40 secs | 4 | | Plank to Push-up | 40 secs | 4 | | Skaters | 40 secs | 4 | | Rest | 20 secs | 4 |

6. HIIT With Resistance Bands

Duration: 25 minutes
Equipment Needed: Resistance Bands
Difficulty Level: Moderate
Calories Burned: Approximately 300
| Exercise | Duration | Sets | |----------------------|-----------|------| | Band Squats | 30 secs | 4 | | Band Rows | 30 secs | 4 | | Band Chest Press | 30 secs | 4 | | Rest | 30 secs | 4 |

7. HIIT Cardio Blitz

Duration: 20 minutes
Equipment Needed: Jump Rope
Difficulty Level: Easy
Calories Burned: Approximately 200
| Exercise | Duration | Sets | |----------------------|-----------|------| | Jump Rope | 1 min | 5 | | Rest | 30 secs | 5 |

8. Full-Body HIIT Workout

Duration: 30 minutes
Equipment Needed: Dumbbells
Difficulty Level: Hard
Calories Burned: Approximately 400
| Exercise | Duration | Sets | |----------------------|-----------|------| | Push Press | 30 secs | 5 | | Jump Squats | 30 secs | 5 | | Russian Twists | 30 secs | 5 | | Rest | 30 secs | 5 |

9. Core-Focused HIIT

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Moderate
Calories Burned: Approximately 250
| Exercise | Duration | Sets | |----------------------|-----------|------| | Bicycle Crunches | 30 secs | 4 | | Plank | 30 secs | 4 | | Side Plank (each side)| 30 secs | 4 | | Rest | 30 secs | 4 |

10. HIIT for Endurance

Duration: 35 minutes
Equipment Needed: None
Difficulty Level: Hard
Calories Burned: Approximately 450
| Exercise | Duration | Sets | |----------------------|-----------|------| | Sprint in Place | 1 min | 5 | | Jumping Lunges | 1 min | 5 | | Burpees | 1 min | 5 | | Rest | 30 secs | 5 |

These HIIT workouts are designed to maximize your results while fitting seamlessly into your busy lifestyle. With HipTrain, you can enjoy live 1-on-1 video personal training sessions tailored to your fitness goals. Our certified trainers ensure you stay motivated and on track, all at an affordable price compared to traditional gyms. Plus, our services are HSA/FSA approved for eligible expenses.