Top 10 HIIT Workouts for Home Fitness 2025

Updated December 2025

High-Intensity Interval Training (HIIT) continues to dominate the fitness scene, especially for home workouts. In 2025, more people are discovering the efficiency and effectiveness of HIIT, which combines short bursts of intense exercise followed by rest or low-intensity periods. Here are the top 10 HIIT workouts you can do at home to boost your fitness levels, burn calories, and build strength.

1. Bodyweight HIIT Circuit

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 300-500 per session

| Exercise | Reps | Sets | Duration | |--------------------|------|------|-----------| | Jumping Jacks | 30 | 3 | 30 seconds| | Push-Ups | 15 | 3 | 30 seconds| | Squats | 20 | 3 | 30 seconds| | Mountain Climbers | 30 | 3 | 30 seconds| | Plank | 30 | 3 | 30 seconds|

Tip: Focus on form to maximize effectiveness and minimize injury.

2. Tabata Training

Equipment Needed: Timer (or Tabata app)
Difficulty Level: Intermediate
Calories Burned: Approximately 200-400 per session

| Exercise | Duration | Sets | |--------------------|----------------|------| | Burpees | 20 seconds on, 10 seconds off | 8 | | High Knees | 20 seconds on, 10 seconds off | 8 | | Jump Squats | 20 seconds on, 10 seconds off | 8 | | Push-Ups | 20 seconds on, 10 seconds off | 8 |

Tip: Maximize your effort during the "on" intervals for the best results.

3. HIIT with Resistance Bands

Equipment Needed: Resistance bands
Difficulty Level: Intermediate
Calories Burned: Approximately 250-450 per session

| Exercise | Reps | Sets | Duration | |------------------------|------|------|-----------| | Band Squats | 15 | 3 | 30 seconds| | Band Rows | 15 | 3 | 30 seconds| | Band Chest Press | 15 | 3 | 30 seconds| | Lateral Band Walks | 20 | 3 | 30 seconds|

Tip: Ensure the bands are secured properly to avoid snapping.

4. Core-Focused HIIT

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 250-400 per session

| Exercise | Reps | Sets | Duration | |------------------------|------|------|-----------| | Bicycle Crunches | 20 | 3 | 30 seconds| | Russian Twists | 15 | 3 | 30 seconds| | Plank Jacks | 15 | 3 | 30 seconds| | Side Plank (each side)| 15 | 3 | 30 seconds|

Tip: Focus on engaging your core throughout each movement.

5. Cardio HIIT

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 300-600 per session

| Exercise | Duration | Sets | |------------------------|----------------|------| | Jump Rope | 30 seconds on, 30 seconds off | 5 | | Burpees | 30 seconds on, 30 seconds off | 5 | | Skaters | 30 seconds on, 30 seconds off | 5 | | High Knees | 30 seconds on, 30 seconds off | 5 |

Tip: Keep your feet light and stay on your toes for maximum speed.

6. Full-Body HIIT

Equipment Needed: Dumbbells
Difficulty Level: Advanced
Calories Burned: Approximately 400-600 per session

| Exercise | Reps | Sets | Duration | |------------------------|------|------|-----------| | Thrusters | 15 | 3 | 30 seconds| | Renegade Rows | 10 | 3 | 30 seconds| | Dumbbell Snatch | 10 | 3 | 30 seconds| | Kettlebell Swings (if available)| 15 | 3 | 30 seconds|

Tip: Use a weight that challenges you but allows you to maintain form.

7. Plyometric HIIT

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 350-550 per session

| Exercise | Reps | Sets | Duration | |------------------------|------|------|-----------| | Jump Squats | 15 | 3 | 30 seconds| | Box Jumps (or step-ups)| 10 | 3 | 30 seconds| | Lateral Bounds | 15 | 3 | 30 seconds| | Tuck Jumps | 10 | 3 | 30 seconds|

Tip: Land softly to reduce impact on your joints.

8. HIIT Yoga Fusion

Equipment Needed: Yoga mat
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200-400 per session

| Exercise | Duration | Sets | |------------------------|----------------|------| | Sun Salutations | 1 minute | 3 | | Warrior II to Reverse Warrior | 30 seconds each | 3 | | Plank to Downward Dog | 1 minute | 3 | | Chair Pose | 30 seconds | 3 |

Tip: Focus on breath control to enhance your workout.

9. Shadow Boxing HIIT

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 300-500 per session

| Exercise | Duration | Sets | |------------------------|----------------|------| | Jab-Cross Combination | 30 seconds on, 15 seconds off | 5 | | Hooks | 30 seconds on, 15 seconds off | 5 | | Uppercuts | 30 seconds on, 15 seconds off | 5 | | Footwork Drills | 30 seconds on, 15 seconds off | 5 |

Tip: Keep your core engaged throughout to maintain balance and power.

10. 20-Minute HIIT Challenge

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 200-400 per session

| Exercise | Duration | |------------------------|----------------| | Sprint in Place | 30 seconds | | Rest | 30 seconds | | Repeat for 20 minutes | |

Tip: Adjust the sprint intensity based on your fitness level.

---

These HIIT workouts are perfect for any fitness level and can be tailored to your schedule and preferences. For personalized guidance and support, consider HipTrain's affordable live 1-on-1 video personal training. Our certified trainers can help you achieve your fitness goals right from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses!