Top 5 HIIT Workout Plans You Can Do at Home 2025

High-Intensity Interval Training (HIIT) has become a go-to method for effective fitness, especially for those looking to maximize their workouts in minimal time. With 2025 just around the corner, it's time to explore the top HIIT workout plans that you can do right from the comfort of your home. These routines are designed to burn calories, improve endurance, and build strength—all without the need for a gym membership. Updated January 2026, here are the best HIIT workout plans to consider!

1. Full-Body Blast HIIT

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 400-500 per hour

| Exercise | Duration | Sets | Rest | |---------------------|----------|------|--------| | Jumping Jacks | 30 sec | 4 | 15 sec | | Push-Ups | 30 sec | 4 | 15 sec | | Squats | 30 sec | 4 | 15 sec | | Mountain Climbers | 30 sec | 4 | 15 sec | | Burpees | 30 sec | 4 | 15 sec |

2. Cardio Core Crusher

Equipment Needed: Mat
Difficulty Level: Intermediate
Calories Burned: Approximately 350-450 per hour

| Exercise | Duration | Sets | Rest | |---------------------|----------|------|--------| | High Knees | 30 sec | 4 | 15 sec | | Plank Jacks | 30 sec | 4 | 15 sec | | Russian Twists | 30 sec | 4 | 15 sec | | Skaters | 30 sec | 4 | 15 sec | | Plank Hold | 30 sec | 4 | 15 sec |

3. Lower Body HIIT

Equipment Needed: Dumbbells (optional)
Difficulty Level: Intermediate to Advanced
Calories Burned: Approximately 400-600 per hour

| Exercise | Duration | Sets | Rest | |---------------------|----------|------|--------| | Jump Squats | 30 sec | 4 | 15 sec | | Lunges | 30 sec | 4 | 15 sec | | Glute Bridges | 30 sec | 4 | 15 sec | | Calf Raises | 30 sec | 4 | 15 sec | | Side Lunges | 30 sec | 4 | 15 sec |

4. Upper Body HIIT

Equipment Needed: Resistance bands or dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 350-500 per hour

| Exercise | Duration | Sets | Rest | |---------------------|----------|------|--------| | Push-Ups | 30 sec | 4 | 15 sec | | Shoulder Press | 30 sec | 4 | 15 sec | | Tricep Dips | 30 sec | 4 | 15 sec | | Bicep Curls | 30 sec | 4 | 15 sec | | Plank to Push-Up | 30 sec | 4 | 15 sec |

5. HIIT Yoga Flow

Equipment Needed: Mat
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200-300 per hour

| Exercise | Duration | Sets | Rest | |---------------------|----------|------|--------| | Sun Salutations | 2 min | 3 | 30 sec | | Warrior II | 1 min | 3 | 30 sec | | Chair Pose | 1 min | 3 | 30 sec | | Downward Dog | 1 min | 3 | 30 sec | | Child's Pose | 1 min | 3 | 30 sec |

Why Choose HipTrain for Your HIIT Workouts?

If you're looking for personalized guidance to enhance your HIIT experience, HipTrain offers affordable live 1-on-1 video personal training. Our certified trainers will help you stay motivated and ensure you’re performing exercises correctly. Plus, our services are HSA/FSA approved, making it easier for you to invest in your health.

Incorporating these HIIT workout plans into your routine will help you achieve your fitness goals efficiently and effectively. Whether you're just starting or looking to spice up your current regimen, these workouts can be tailored to fit your needs. Remember, the key to success is consistency, so keep pushing yourself and enjoy the journey!