10 Best HIIT Workout Plans for Busy Individuals 2025

Finding time to work out can be a challenge for busy professionals juggling work, family, and personal commitments. High-Intensity Interval Training (HIIT) is an excellent solution, offering efficient workouts that can be completed in 30 minutes or less. Here are the 10 Best HIIT Workout Plans for Busy Individuals in 2025, updated January 2026, to help you maximize your time and achieve your fitness goals.

1. 30-Minute Full Body Blast

• Duration: 30 minutes
• Equipment Needed: Dumbbells, jump rope
• Difficulty Level: Intermediate
• Calories Burned: 300-400
• Workout Structure:

| Exercise | Sets | Reps | |-------------------------|------|------| | Jump Rope | 3 | 1 min| | Dumbbell Squats | 3 | 15 | | Push-Ups | 3 | 10 | | Burpees | 3 | 10 | | Plank | 3 | 30 sec|

2. Tabata Training

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Beginner to Advanced
• Calories Burned: 200-300
• Workout Structure:

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

3. Core Crusher HIIT

• Duration: 25 minutes
• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: 250-350
• Workout Structure:

| Exercise | Sets | Reps | |-------------------------|------|------| | Stability Ball Crunches | 3 | 15 | | Russian Twists | 3 | 20 | | Plank Jacks | 3 | 10 | | Side Plank (each side) | 3 | 30 sec|

4. Cardio Kickboxing

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: 300-400
• Workout Structure:

| Exercise | Sets | Duration | |-------------------------|------|----------| | Jab-Cross Combo | 5 | 1 min | | Front Kicks | 5 | 1 min | | Roundhouse Kicks | 5 | 1 min | | Rest | 5 | 30 sec |

5. Bodyweight HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Beginner to Advanced
• Calories Burned: 200-300
• Workout Structure:

| Exercise | Sets | Reps | |-------------------------|------|------| | Jump Squats | 4 | 12 | | Push-Ups | 4 | 10 | | Lunges | 4 | 12 | | Burpees | 4 | 8 |

6. HIIT with Resistance Bands

• Duration: 30 minutes
• Equipment Needed: Resistance bands
• Difficulty Level: Intermediate
• Calories Burned: 250-350
• Workout Structure:

| Exercise | Sets | Reps | |-------------------------|------|------| | Band Squats | 3 | 15 | | Band Rows | 3 | 12 | | Band Chest Press | 3 | 10 | | Band Deadlifts | 3 | 12 |

7. Sprint Intervals

• Duration: 30 minutes
• Equipment Needed: Treadmill or open space
• Difficulty Level: Intermediate
• Calories Burned: 300-400
• Workout Structure:

| Exercise | Sets | Duration | |-------------------------|------|----------| | Sprint | 8 | 30 sec | | Walk/Slow Jog | 8 | 1 min |

8. HIIT Yoga Fusion

• Duration: 30 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: 200-300
• Workout Structure:

| Exercise | Sets | Duration | |-------------------------|------|----------| | Sun Salutations | 3 | 5 min | | Warrior II | 3 | 30 sec | | Downward Dog to Plank | 3 | 1 min |

9. Kettlebell HIIT

• Duration: 25 minutes
• Equipment Needed: Kettlebell
• Difficulty Level: Intermediate
• Calories Burned: 250-350
• Workout Structure:

| Exercise | Sets | Reps | |-------------------------|------|------| | Kettlebell Swings | 4 | 15 | | Kettlebell Goblet Squats| 4 | 10 | | Kettlebell Rows | 4 | 12 |

10. Circuit Training HIIT

• Duration: 30 minutes
• Equipment Needed: Dumbbells, mat
• Difficulty Level: Intermediate
• Calories Burned: 300-400
• Workout Structure:

| Exercise | Sets | Duration | |-------------------------|------|----------| | Dumbbell Thrusters | 3 | 1 min | | Push-Ups | 3 | 1 min | | Jumping Jacks | 3 | 1 min | | Rest | 3 | 30 sec |

Conclusion

HIIT is a fantastic way to fit effective workouts into a busy schedule. For personalized guidance and structured training, consider HipTrain, which offers affordable live 1-on-1 video personal training with certified trainers. You can schedule sessions that fit your busy lifestyle and even use your HSA/FSA for eligible expenses.