10 Best HIIT Workout Plans for Busy Individuals

Finding time to work out can be challenging, especially for busy professionals. High-Intensity Interval Training (HIIT) offers a time-efficient solution, allowing you to achieve maximum results in minimal time. Updated January 2026, here are the 10 best HIIT workout plans that can be seamlessly integrated into your busy schedule.

1. Bodyweight HIIT Workout

Duration: 20 minutes
Equipment: None
Difficulty Level: Beginner
Calories Burned: ~200

| Exercise | Duration | Sets | |------------------|----------|------| | Jumping Jacks | 30 sec | 3 | | Push-Ups | 30 sec | 3 | | Squats | 30 sec | 3 | | Burpees | 30 sec | 3 | | Rest | 30 sec | 3 |

This workout utilizes your body weight and is perfect for those who want to get moving without any equipment.

2. Tabata HIIT

Duration: 16 minutes
Equipment: Timer (or Tabata app)
Difficulty Level: Intermediate
Calories Burned: ~250

| Exercise | Duration | Sets | |------------------|----------|------| | High Knees | 20 sec | 8 | | Rest | 10 sec | 8 | | Mountain Climbers| 20 sec | 8 | | Rest | 10 sec | 8 |

Tabata is a popular format that alternates 20 seconds of intense work followed by 10 seconds of rest.

3. Dumbbell HIIT Workout

Duration: 30 minutes
Equipment: Dumbbells
Difficulty Level: Intermediate
Calories Burned: ~300

| Exercise | Duration | Sets | |-------------------|----------|------| | Dumbbell Thrusters| 30 sec | 4 | | Rest | 30 sec | 4 | | Renegade Rows | 30 sec | 4 | | Rest | 30 sec | 4 |

Incorporating dumbbells adds resistance, making your workout more effective.

4. Cardio Kickboxing HIIT

Duration: 25 minutes
Equipment: None
Difficulty Level: Intermediate
Calories Burned: ~400

| Exercise | Duration | Sets | |-----------------------|----------|------| | Jab-Cross Combo | 45 sec | 3 | | Rest | 15 sec | 3 | | Front Kicks | 45 sec | 3 | | Rest | 15 sec | 3 |

Kickboxing is a fun way to burn calories and relieve stress.

5. Resistance Band HIIT

Duration: 30 minutes
Equipment: Resistance Bands
Difficulty Level: Intermediate
Calories Burned: ~350

| Exercise | Duration | Sets | |--------------------------|----------|------| | Band Squats | 30 sec | 4 | | Rest | 30 sec | 4 | | Band Chest Press | 30 sec | 4 | | Rest | 30 sec | 4 |

Resistance bands are portable and great for strength training on the go.

6. HIIT with Jump Rope

Duration: 20 minutes
Equipment: Jump Rope
Difficulty Level: Beginner
Calories Burned: ~300

| Exercise | Duration | Sets | |-------------------------|----------|------| | Jump Rope | 30 sec | 4 | | Rest | 30 sec | 4 | | Side-to-Side Jumps | 30 sec | 4 | | Rest | 30 sec | 4 |

Jumping rope is not only effective for cardio but also improves coordination.

7. Core-Focused HIIT

Duration: 25 minutes
Equipment: None
Difficulty Level: Beginner
Calories Burned: ~250

| Exercise | Duration | Sets | |-------------------------|----------|------| | Plank | 30 sec | 3 | | Rest | 30 sec | 3 | | Bicycle Crunches | 30 sec | 3 | | Rest | 30 sec | 3 |

Strengthening your core is essential for overall fitness and injury prevention.

8. Full-Body HIIT Circuit

Duration: 30 minutes
Equipment: None
Difficulty Level: Advanced
Calories Burned: ~450

| Exercise | Duration | Sets | |-------------------------|----------|------| | Burpees | 30 sec | 4 | | Rest | 30 sec | 4 | | Jump Squats | 30 sec | 4 | | Rest | 30 sec | 4 |

This full-body workout keeps your heart rate up while engaging multiple muscle groups.

9. HIIT Stair Workout

Duration: 20 minutes
Equipment: Stairs
Difficulty Level: Intermediate
Calories Burned: ~300

| Exercise | Duration | Sets | |-------------------------|----------|------| | Stair Sprints | 30 sec | 4 | | Rest | 30 sec | 4 | | Step-Ups | 30 sec | 4 | | Rest | 30 sec | 4 |

Using stairs is a great way to incorporate cardio and strength training simultaneously.

10. HIIT Yoga Flow

Duration: 30 minutes
Equipment: None
Difficulty Level: Intermediate
Calories Burned: ~200

| Exercise | Duration | Sets | |-------------------------|----------|------| | Sun Salutations | 1 min | 3 | | Rest | 30 sec | 3 | | Warrior II | 1 min | 3 | | Rest | 30 sec | 3 |

This unique HIIT combines yoga with high-intensity movements for a balanced workout.

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Incorporating these HIIT workout plans into your routine can help busy individuals stay fit without sacrificing time. For personalized guidance, consider HipTrain’s affordable live 1-on-1 video personal training sessions. Our certified trainers can help you tailor workouts to fit your specific needs and schedule. Plus, our services are HSA/FSA approved for eligible expenses!