Top 7 HIIT Workouts You Can Do at Home 2025

High-Intensity Interval Training (HIIT) is a fantastic way to maximize your workout in a short amount of time, making it perfect for busy individuals. In this article, we’ll explore the Top 7 HIIT Workouts You Can Do at Home to get your heart pumping and muscles burning. These workouts require minimal to no equipment and can be tailored to fit your fitness level. Updated January 2026, let’s dive into these efficient routines!

1. Bodyweight HIIT Circuit

Workout Structure:

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

| Exercise | Reps | Sets | |---------------------|------|------| | Jumping Jacks | 30 | 3 | | Push-Ups | 15 | 3 | | Bodyweight Squats | 20 | 3 | | Mountain Climbers | 30 seconds | 3 | | Burpees | 10 | 3 |

Tip: Rest for 30 seconds between each exercise and 1 minute between sets.

2. Tabata Style HIIT

Workout Structure:

• Duration: 16 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 180-250

| Exercise | Duration | Rest | |---------------------|----------|--------| | High Knees | 20 sec | 10 sec | | Plank Jacks | 20 sec | 10 sec | | Squat Jumps | 20 sec | 10 sec | | Russian Twists | 20 sec | 10 sec |

Tip: Repeat the cycle 4 times for a full Tabata workout.

3. Core-Focused HIIT

Workout Structure:

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-350

| Exercise | Reps | Sets | |---------------------|------|------| | Plank | 30 seconds | 3 | | Bicycle Crunches | 15 | 3 | | Side Plank (each side)| 30 seconds | 3 | | Flutter Kicks | 30 seconds | 3 | | Leg Raises | 15 | 3 |

Tip: Maintain proper form to maximize core engagement.

4. Full-Body HIIT Blast

Workout Structure:

• Duration: 30 minutes
• Equipment Needed: Dumbbells (optional)
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-400

| Exercise | Reps | Sets | |---------------------|------|------| | Thrusters | 12 | 3 | | Push-Up to T-Plank | 10 | 3 | | Burpees | 12 | 3 | | Kettlebell Swings (or Dumbbell)| 15 | 3 | | Jump Squats | 12 | 3 |

Tip: Focus on explosive movements for maximum intensity.

5. Cardio HIIT

Workout Structure:

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

| Exercise | Duration | Rest | |---------------------|----------|--------| | Jump Rope | 1 min | 30 sec | | Burpees | 30 sec | 30 sec | | High Knees | 1 min | 30 sec | | Skaters | 30 sec | 30 sec |

Tip: Use a timer for intervals to stay on track.

6. Strength HIIT

Workout Structure:

• Duration: 30 minutes
• Equipment Needed: Resistance bands (optional)
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-350

| Exercise | Reps | Sets | |---------------------|------|------| | Resistance Band Squats (or bodyweight)| 15 | 3 | | Push-Ups | 12 | 3 | | Lunges | 12 each leg | 3 | | Bent Over Rows (with bands)| 15 | 3 | | Plank to Push-Up | 10 | 3 |

Tip: Control your movements to enhance strength gains.

7. Dance HIIT

Workout Structure:

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300

| Exercise | Duration | Rest | |---------------------|----------|--------| | Freestyle Dance | 1 min | 30 sec | | Squat and Reach | 1 min | 30 sec | | Dance Cardio Moves | 1 min | 30 sec | | Side-to-Side Steps | 1 min | 30 sec |

Tip: Have fun and let loose to keep your motivation high!

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HIIT workouts are a time-efficient way to fit fitness into your busy schedule. If you're looking for personalized guidance, consider HipTrain's live 1-on-1 video personal training sessions. Our certified personal trainers can tailor these HIIT workouts to your specific needs, making them both effective and enjoyable. Plus, with our affordable pricing and HSA/FSA eligibility, achieving your fitness goals has never been easier!