10 Best HIIT Workout Plans for Beginners 2025

High-Intensity Interval Training (HIIT) is a fantastic way to improve fitness efficiently, making it especially appealing for beginners looking to maximize their workouts. In 2025, we have curated the 10 Best HIIT Workout Plans for beginners that are not only effective but also easy to follow. These plans provide a mix of exercises that can be done with minimal equipment, making them perfect for home workouts.

Updated January 2026

1. Basic Bodyweight HIIT

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 150-200

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Jumping Jacks | 30 | 3 | 30 sec | | Bodyweight Squats| 15 | 3 | 30 sec | | Push-ups | 10 | 3 | 30 sec | | High Knees | 30 | 3 | 30 sec | | Rest | - | 3 | 30 sec |

2. Core Blast HIIT

Duration: 25 minutes
Equipment Needed: Mat
Difficulty Level: Easy
Calories Burned: Approximately 200-250

| Exercise | Reps | Sets | Duration | |---------------------|------|------|----------| | Plank | - | 3 | 30 sec | | Mountain Climbers | 20 | 3 | 30 sec | | Russian Twists | 15 | 3 | 30 sec | | Bicycle Crunches | 15 | 3 | 30 sec | | Rest | - | 3 | 30 sec |

3. Cardio Kickstart HIIT

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | Duration | |----------------------|------|------|----------| | Burpees | 10 | 3 | 30 sec | | Skaters | 20 | 3 | 30 sec | | Butt Kicks | 30 | 3 | 30 sec | | Jump Squats | 10 | 3 | 30 sec | | Rest | - | 3 | 30 sec |

4. Full-Body HIIT Circuit

Duration: 30 minutes
Equipment Needed: Dumbbells (optional)
Difficulty Level: Easy
Calories Burned: Approximately 250-350

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Dumbbell Deadlifts | 10 | 3 | 30 sec | | Push-ups | 10 | 3 | 30 sec | | Jumping Jacks | 30 | 3 | 30 sec | | Plank with Shoulder Taps | 10 | 3 | 30 sec | | Rest | - | 3 | 30 sec |

5. Low-Impact HIIT

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 150-200

| Exercise | Reps | Sets | Duration | |-------------------------|------|------|----------| | Step Touches | 30 | 3 | 30 sec | | Seated Leg Lifts | 10 | 3 | 30 sec | | Wall Push-ups | 10 | 3 | 30 sec | | Modified Mountain Climbers | 15 | 3 | 30 sec | | Rest | - | 3 | 30 sec |

6. Tabata HIIT

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 200-250

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Jump Squats | 20 | 4 | 20 sec | | Push-ups | 10 | 4 | 20 sec | | High Knees | 30 | 4 | 20 sec | | Plank | - | 4 | 20 sec | | Rest | - | 4 | 10 sec |

7. Strength & Cardio HIIT

Duration: 30 minutes
Equipment Needed: Dumbbells
Difficulty Level: Easy
Calories Burned: Approximately 250-350

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Dumbbell Squats | 15 | 3 | 30 sec | | Push-ups | 10 | 3 | 30 sec | | Dumbbell Rows | 10 | 3 | 30 sec | | Burpees | 10 | 3 | 30 sec | | Rest | - | 3 | 30 sec |

8. Quick HIIT for Busy Schedules

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 100-150

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Jumping Jacks | 30 | 2 | 30 sec | | Push-ups | 10 | 2 | 30 sec | | Bodyweight Squats | 15 | 2 | 30 sec | | High Knees | 30 | 2 | 30 sec | | Rest | - | 2 | 30 sec |

9. Outdoor HIIT

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Sprints (30 meters) | 4 | 3 | 30 sec | | Walking Lunges | 10 | 3 | 30 sec | | Bench Dips | 10 | 3 | 30 sec | | Side Shuffles | 20 | 3 | 30 sec | | Rest | - | 3 | 30 sec |

10. Yoga Flow HIIT

Duration: 30 minutes
Equipment Needed: Mat
Difficulty Level: Easy
Calories Burned: Approximately 150-200

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Sun Salutations | 5 | 3 | 30 sec | | Warrior II Pose | 5 | 3 | 30 sec | | Plank Pose | - | 3 | 30 sec | | Downward Dog | - | 3 | 30 sec | | Rest | - | 3 | 30 sec |

These HIIT workout plans are designed to be accessible for beginners while providing an effective workout. Incorporating a mix of strength and cardio, they can help you burn calories and build endurance without needing a gym membership.

For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions. Our certified trainers can help you navigate these workouts efficiently, ensuring you're getting the most out of your fitness journey. Plus, our services are HSA/FSA approved, allowing you to invest in your health affordably.