Top 5 HIIT Workout Plans for Home Fitness 2025

Updated December 2025

High-Intensity Interval Training (HIIT) continues to be one of the most effective workout methods for maximizing calorie burn and improving fitness levels, all from the comfort of your home. With a wide variety of workouts available, it can be tough to know which ones will deliver the best results. Here are the top 5 HIIT workout plans for home fitness in 2025 that are effective, engaging, and easy to incorporate into your busy schedule.

1. Bodyweight Blitz HIIT

Overview: This plan uses only your body weight, making it perfect for home workouts without any equipment.

• Duration: 20 minutes
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300
• Equipment Needed: None

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

2. Dumbbell Power HIIT

Overview: Incorporating dumbbells into your workout can enhance muscle engagement and overall calorie burn.

• Duration: 25 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-350
• Equipment Needed: Dumbbells

| Exercise | Duration (Seconds) | Sets | |--------------------|--------------------|------| | Dumbbell Thrusters | 40 | 3 | | Renegade Rows | 40 | 3 | | Dumbbell Swings | 40 | 3 | | Burpees | 40 | 3 | | Rest | 20 | 3 |

3. Cardio Kick HIIT

Overview: This plan combines martial arts movements with traditional cardio for a fun, dynamic workout.

• Duration: 30 minutes
• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 300-400
• Equipment Needed: None

| Exercise | Duration (Seconds) | Sets | |--------------------|--------------------|------| | Jab-Cross Combo | 30 | 4 | | Front Kicks | 30 | 4 | | Side Kicks | 30 | 4 | | Squat Jumps | 30 | 4 | | Rest | 30 | 4 |

4. Core Crusher HIIT

Overview: Focus on your core with these targeted exercises to strengthen your midsection.

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300
• Equipment Needed: None

| Exercise | Duration (Seconds) | Sets | |--------------------|--------------------|------| | Bicycle Crunches | 30 | 3 | | Mountain Climbers | 30 | 3 | | Russian Twists | 30 | 3 | | Plank Jacks | 30 | 3 | | Rest | 30 | 3 |

5. Full-Body HIIT Circuit

Overview: This is a comprehensive workout that targets all major muscle groups for a balanced routine.

• Duration: 30 minutes
• Difficulty Level: Advanced
• Calories Burned: Approximately 350-450
• Equipment Needed: Resistance bands (optional)

| Exercise | Duration (Seconds) | Sets | |--------------------|--------------------|------| | Squat to Press | 40 | 4 | | Lateral Lunges | 40 | 4 | | Push-Up to T-Rotation | 40 | 4 | | Jump Squats | 40 | 4 | | Rest | 20 | 4 |

Choosing the Right HIIT Plan

When selecting a HIIT workout plan, consider your fitness level, available equipment, and personal goals. All of the plans listed above can be adapted to fit your needs, making them great for busy professionals or anyone looking to get fit at home.

Why Choose HipTrain?

HipTrain offers affordable live 1-on-1 video personal training, which means you can get personalized guidance and support from certified trainers in the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health. With flexible scheduling options, you can fit your workouts around your busy life.

With these HIIT workout plans, you'll be on your way to achieving your fitness goals in 2025!