Top 10 HIIT Home Workout Plans for Maximum Efficiency

High-Intensity Interval Training (HIIT) has become a popular fitness choice for those seeking maximum results in minimal time. If you're looking to boost your cardio, increase strength, and burn calories efficiently, HIIT workout plans are an excellent option. In this guide, we've compiled the top 10 HIIT home workout plans for 2025, ensuring you get the most out of your training sessions without ever stepping foot in a gym.

Updated January 2026

1. 20-Minute Full-Body HIIT Blast

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~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. Cardio and Core HIIT

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~300

| Exercise | Duration | Sets | |-------------------|----------|------| | Burpees | 30 sec | 4 | | Mountain Climbers | 30 sec | 4 | | Russian Twists | 30 sec | 4 | | Skaters | 30 sec | 4 | | Plank Jacks | 30 sec | 4 |

3. Strength and Conditioning HIIT

Equipment Needed: Dumbbells
Difficulty Level: Advanced
Calories Burned: ~400

| Exercise | Duration | Sets | |----------------------|----------|------| | Dumbbell Thrusters | 30 sec | 4 | | Renegade Rows | 30 sec | 4 | | Jump Squats | 30 sec | 4 | | Kettlebell Swings | 30 sec | 4 | | Push Press | 30 sec | 4 |

4. HIIT for Fat Loss

Equipment Needed: Resistance bands
Difficulty Level: Intermediate
Calories Burned: ~350

| Exercise | Duration | Sets | |-----------------------|----------|------| | Band Squats | 30 sec | 4 | | Band Chest Press | 30 sec | 4 | | Band Deadlifts | 30 sec | 4 | | Band Lateral Raises | 30 sec | 4 | | Band Glute Bridges | 30 sec | 4 |

5. Tabata HIIT Workout

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: ~250

| Exercise | Duration | Sets | |----------------------|----------|------| | Squat Jumps | 20 sec | 8 | | Push-Ups | 20 sec | 8 | | Burpees | 20 sec | 8 | | Plank | 20 sec | 8 |

6. HIIT for Beginners

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~150

| Exercise | Duration | Sets | |---------------------|----------|------| | Walking Lunges | 30 sec | 3 | | Incline Push-Ups | 30 sec | 3 | | Glute Bridges | 30 sec | 3 | | Side Lunges | 30 sec | 3 | | Standing Calf Raises| 30 sec | 3 |

7. 30-Minute HIIT Challenge

Equipment Needed: Jump rope
Difficulty Level: Advanced
Calories Burned: ~500

| Exercise | Duration | Sets | |---------------------|----------|------| | Jump Rope | 1 min | 5 | | Burpee Box Jumps | 1 min | 5 | | Plank to Push-Up | 1 min | 5 | | Tuck Jumps | 1 min | 5 | | Rest | 1 min | 5 |

8. Family-Friendly HIIT Workout

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: ~200

| Exercise | Duration | Sets | |---------------------|----------|------| | Animal Walks | 30 sec | 3 | | Balloon Pop Jumps | 30 sec | 3 | | Freeze Dance (rest) | 30 sec | 3 | | Partner Push-Ups | 30 sec | 3 | | Team Relay Races | 30 sec | 3 |

9. Cardio Kickboxing HIIT

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~350

| Exercise | Duration | Sets | |---------------------|----------|------| | Jab-Cross Combo | 30 sec | 4 | | Front Kicks | 30 sec | 4 | | Side Kicks | 30 sec | 4 | | Uppercuts | 30 sec | 4 | | Rest | 30 sec | 4 |

10. Yoga HIIT Fusion

Equipment Needed: Yoga mat
Difficulty Level: All Levels
Calories Burned: ~200

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

Why Choose HipTrain for Your HIIT Workouts?

If you're looking for personalized guidance while you tackle these HIIT workouts, consider HipTrain. Our certified personal trainers offer live 1-on-1 video sessions tailored to your fitness level and goals. Not only are our services more affordable than traditional gyms, but they are also HSA/FSA approved for eligible expenses. Enjoy the flexibility of scheduling workouts that fit your busy lifestyle while receiving expert coaching.