Top 10 Best HIIT Workout Plans for Home 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is an effective workout method that allows you to maximize your fitness in minimal time. Whether you’re a beginner or an experienced athlete, these HIIT workout plans can easily be performed at home with little to no equipment. Here are the top 10 best HIIT workout plans for 2025:

1. Beginner’s Bodyweight HIIT

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: ~150

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

2. Advanced Full-Body HIIT

Duration: 30 minutes
Equipment Needed: Dumbbells
Difficulty Level: Hard
Calories Burned: ~300

| Exercise | Duration (sec) | Sets | |------------------------|----------------|------| | Burpees | 40 | 4 | | Dumbbell Snatch | 40 | 4 | | Mountain Climbers | 40 | 4 | | Plank to Push-Up | 40 | 4 | | Rest | 20 | 4 |

3. Core Crusher HIIT

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Medium
Calories Burned: ~200

| Exercise | Duration (sec) | Sets | |------------------------|----------------|------| | Plank | 30 | 3 | | Russian Twists | 30 | 3 | | Bicycle Crunches | 30 | 3 | | Flutter Kicks | 30 | 3 | | Rest | 30 | 3 |

4. Cardio Blast HIIT

Duration: 20 minutes
Equipment Needed: Jump Rope
Difficulty Level: Medium
Calories Burned: ~250

| Exercise | Duration (sec) | Sets | |------------------------|----------------|------| | Jump Rope | 30 | 4 | | Skaters | 30 | 4 | | Burpees | 30 | 4 | | Rest | 30 | 4 |

5. Strength & Sculpt HIIT

Duration: 30 minutes
Equipment Needed: Resistance Bands
Difficulty Level: Medium
Calories Burned: ~220

| Exercise | Duration (sec) | Sets | |------------------------|----------------|------| | Squat to Press | 40 | 4 | | Band Rows | 40 | 4 | | Lateral Band Walks | 40 | 4 | | Rest | 20 | 4 |

6. Tabata HIIT

Duration: 16 minutes
Equipment Needed: None
Difficulty Level: Hard
Calories Burned: ~200

| Exercise | Duration (sec) | Sets | |------------------------|----------------|------| | Burpees | 20 | 8 | | Rest | 10 | 8 |

7. 15-Minute HIIT for Busy Professionals

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: ~150

| Exercise | Duration (sec) | Sets | |------------------------|----------------|------| | Jumping Jacks | 30 | 3 | | Plank Jacks | 30 | 3 | | Squat Jumps | 30 | 3 | | Rest | 30 | 3 |

8. Family Fun HIIT

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: ~180

| Exercise | Duration (sec) | Sets | |------------------------|----------------|------| | Animal Walks | 30 | 3 | | Freeze Dance | 30 | 3 | | Balloon Pop (squat) | 30 | 3 | | Rest | 30 | 3 |

9. No-Equipment HIIT

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Medium
Calories Burned: ~200

| Exercise | Duration (sec) | Sets | |------------------------|----------------|------| | High Knees | 30 | 4 | | Push-Ups | 30 | 4 | | Lunges | 30 | 4 | | Rest | 30 | 4 |

10. Outdoor HIIT

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Medium
Calories Burned: ~250

| Exercise | Duration (sec) | Sets | |------------------------|----------------|------| | Sprint | 30 | 4 | | Walking Lunges | 30 | 4 | | Hill Climbers | 30 | 4 | | Rest | 30 | 4 |

Why Choose HipTrain?

If you're looking for personalized guidance and support while following these HIIT workouts, consider HipTrain. Our affordable live 1-on-1 personal training sessions are designed to fit your schedule, making it easy for busy professionals to stay on track. Plus, you can use your HSA/FSA for eligible expenses, making it even more accessible.

These HIIT workout plans will help you achieve your fitness goals in 2025 while enjoying the convenience of home workouts. Get started today!