10 Best HIIT Workout Plans for Beginners in 2025

High-Intensity Interval Training (HIIT) is an excellent way to get fit quickly, especially for beginners looking to maximize their workout efficiency. In 2025, we’ve compiled the 10 Best HIIT Workout Plans that are perfect for newcomers. These workouts are designed to be simple yet effective, allowing you to burn calories and build strength without needing a gym membership.

Updated January 2026

1. Bodyweight HIIT Circuit

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 250-300 per 30 minutes

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Jumping Jacks | 30 | 3 | 30 sec | | Push-Ups | 10 | 3 | 30 sec | | Bodyweight Squats | 15 | 3 | 30 sec | | Mountain Climbers | 20 | 3 | 30 sec | | Rest | - | - | 1 min |

2. Dumbbell HIIT Workout

Equipment Needed: Dumbbells (light to moderate weight)
Difficulty Level: Easy to Moderate
Calories Burned: Approximately 300-350 per 30 minutes

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Dumbbell Thrusters | 10 | 3 | 30 sec | | Bent Over Rows | 15 | 3 | 30 sec | | Dumbbell Deadlifts | 12 | 3 | 30 sec | | Plank Rows | 10 | 3 | 30 sec | | Rest | - | - | 1 min |

3. Cardio HIIT

Equipment Needed: Jump Rope
Difficulty Level: Easy
Calories Burned: Approximately 300-400 per 30 minutes

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Jump Rope | 100 | 3 | 30 sec | | High Knees | 30 | 3 | 30 sec | | Burpees | 10 | 3 | 30 sec | | Rest | - | - | 1 min |

4. Low-Impact HIIT

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 200-250 per 30 minutes

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Step Touches | 30 | 3 | 30 sec | | Squats | 12 | 3 | 30 sec | | Modified Push-Ups | 10 | 3 | 30 sec | | Side Leg Lifts | 15 | 3 | 30 sec | | Rest | - | - | 1 min |

5. Tabata HIIT

Equipment Needed: Gym Timer or Timer App
Difficulty Level: Easy to Moderate
Calories Burned: Approximately 250-350 per 20 minutes

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Burpees | 8 | 4 | 20 sec | | Rest | - | - | 10 sec | | Squat Jumps | 8 | 4 | 20 sec | | Rest | - | - | 10 sec |

6. Kettlebell HIIT

Equipment Needed: Kettlebell (light to moderate weight)
Difficulty Level: Moderate
Calories Burned: Approximately 300-400 per 30 minutes

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Kettlebell Swings | 15 | 3 | 30 sec | | Goblet Squats | 10 | 3 | 30 sec | | Kettlebell Deadlifts | 12 | 3 | 30 sec | | Russian Twists | 15 | 3 | 30 sec | | Rest | - | - | 1 min |

7. Core-Focused HIIT

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

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Plank | 30 sec | 3 | 30 sec | | Bicycle Crunches | 15 | 3 | 30 sec | | Side Plank (each side)| 20 sec | 3 | 30 sec | | Leg Raises | 12 | 3 | 30 sec | | Rest | - | - | 1 min |

8. Outdoor HIIT

Equipment Needed: None (just outdoor space)
Difficulty Level: Easy
Calories Burned: Approximately 300-400 per 30 minutes

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Sprint 50 meters | - | 5 | 30 sec | | Rest | - | - | 1 min | | Walking Lunges | 20 | 3 | 30 sec | | Burpees | 10 | 3 | 30 sec |

9. Chair HIIT

Equipment Needed: Sturdy Chair
Difficulty Level: Easy
Calories Burned: Approximately 200-250 per 30 minutes

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Chair Dips | 10 | 3 | 30 sec | | Step-Ups | 12 | 3 | 30 sec | | Seated Leg Raises | 15 | 3 | 30 sec | | Rest | - | - | 1 min |

10. Virtual HIIT with HipTrain

Equipment Needed: None (just a device with internet connection)
Difficulty Level: Easy to Moderate
Calories Burned: Approximately 300-400 per 30 minutes

Experience the benefits of live 1-on-1 video personal training with HipTrain. Our certified trainers will guide you through customized HIIT routines tailored to your fitness level. Plus, our affordable pricing and HSA/FSA eligibility make it easy to start your fitness journey.

Why Choose HipTrain?

• Live 1-on-1 video sessions
• Affordable pricing compared to traditional gyms
• Flexible scheduling for busy professionals

With these 10 Best HIIT Workout Plans for Beginners in 2025, you have the perfect foundation to kickstart your fitness journey. Whether you prefer bodyweight exercises or the convenience of online training, there's something here for everyone.