Top 10 HIIT Home Workouts for Busy Schedules

Finding time to work out can be challenging, especially for busy professionals. High-Intensity Interval Training (HIIT) is an effective solution that allows you to maximize your workout in a short amount of time. In this article, we've compiled the top 10 HIIT home workouts that fit into even the busiest schedules, ensuring you stay fit without sacrificing time.

Updated December 2025

1. Bodyweight Blast

Duration: 15 Minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~150

| Exercise | Reps | Sets | |---------------------|------|------| | Jumping Jacks | 30 | 3 | | Push-Ups | 10 | 3 | | Squats | 15 | 3 | | Plank | 30 sec | 3 |

2. Dumbbell HIIT

Duration: 20 Minutes
Equipment Needed: Dumbbells
Difficulty Level: Intermediate
Calories Burned: ~200

| Exercise | Reps | Sets | |---------------------|------|------| | Dumbbell Thrusters | 12 | 4 | | Renegade Rows | 10 | 4 | | Mountain Climbers | 30 sec | 4 | | Burpees | 10 | 4 |

3. Tabata Training

Duration: 16 Minutes
Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: ~180

| Exercise | Work Interval | Rest Interval | Sets | |---------------------|---------------|---------------|------| | High Knees | 20 sec | 10 sec | 8 | | Squat Jumps | 20 sec | 10 sec | 8 | | Plank Jacks | 20 sec | 10 sec | 8 | | Skaters | 20 sec | 10 sec | 8 |

4. Cardio Core Circuit

Duration: 25 Minutes
Equipment Needed: Mat
Difficulty Level: Intermediate
Calories Burned: ~250

| Exercise | Reps | Sets | |---------------------|------|------| | Jump Rope | 1 min | 3 | | Russian Twists | 15 | 3 | | Bicycle Crunches | 15 | 3 | | Burpees | 10 | 3 |

5. Resistance Band HIIT

Duration: 20 Minutes
Equipment Needed: Resistance Bands
Difficulty Level: Intermediate
Calories Burned: ~220

| Exercise | Reps | Sets | |---------------------|------|------| | Band Squats | 15 | 4 | | Band Chest Press | 12 | 4 | | Band Deadlifts | 10 | 4 | | Lateral Band Walks | 10 | 4 |

6. Quick Cardio Burn

Duration: 10 Minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~100

| Exercise | Duration | Sets | |---------------------|----------|------| | Jumping Jacks | 1 min | 1 | | Rest | 30 sec | 1 | | Butt Kickers | 1 min | 1 | | Rest | 30 sec | 1 | | High Knees | 1 min | 1 | | Rest | 30 sec | 1 | | Repeat | 1 more time |

7. Full Body HIIT

Duration: 30 Minutes
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~300

| Exercise | Reps | Sets | |---------------------|------|------| | Burpees | 15 | 4 | | Push-Ups | 12 | 4 | | Jump Squats | 10 | 4 | | Plank to Push-Up | 8 | 4 |

8. Yoga HIIT

Duration: 20 Minutes
Equipment Needed: Mat
Difficulty Level: All Levels
Calories Burned: ~150

| Exercise | Duration | Sets | |---------------------|----------|------| | Sun Salutation | 3 min | 1 | | Warrior II | 1 min | 2 | | Plank | 1 min | 2 | | Child's Pose | 1 min | 1 |

9. Plyometric Power

Duration: 25 Minutes
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~280

| Exercise | Reps | Sets | |---------------------|------|------| | Box Jumps | 10 | 4 | | Plyo Push-Ups | 8 | 4 | | Lateral Jumps | 10 | 4 | | Tuck Jumps | 8 | 4 |

10. Family HIIT Workout

Duration: 30 Minutes
Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: ~200

| Exercise | Reps | Sets | |---------------------|------|------| | Family Relay Races | 5 min | 1 | | Animal Walks | 1 min | 3 | | Freeze Tag | 5 min | 1 | | Family Dance Party | 5 min | 1 |

Why Choose HipTrain for Your HIIT Workouts?

For those who want personalized guidance while performing these HIIT workouts, HipTrain offers affordable 1-on-1 live video personal training. Unlike traditional gyms, HipTrain's certified personal trainers can help you optimize your routine and stay motivated, all from the comfort of your home. Plus, with HSA/FSA eligibility, you can invest in your health without breaking the bank.

With these HIIT workouts, you can stay fit and energized, regardless of your busy schedule!