10 Best HIIT Workout Plans for Busy Professionals

As a busy professional, finding time to work out can be challenging. However, High-Intensity Interval Training (HIIT) offers an effective solution, allowing you to get a full-body workout in a short amount of time. Updated January 2026, here are the 10 best HIIT workout plans designed specifically for those with tight schedules.

1. 20-Minute Full-Body Blast

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~200

| Exercise | Duration | Sets | |-------------------|-----------|------| | Jumping Jacks | 1 minute | 3 | | Push-Ups | 30 seconds| 3 | | Bodyweight Squats | 1 minute | 3 | | High Knees | 30 seconds| 3 | | Plank | 1 minute | 3 |

2. 15-Minute Cardio Burn

Equipment Needed: Jump rope
Difficulty Level: Intermediate
Calories Burned: ~250

| Exercise | Duration | Sets | |-------------------|-----------|------| | Jump Rope | 1 minute | 4 | | Burpees | 30 seconds| 4 | | Mountain Climbers | 1 minute | 4 | | Rest | 30 seconds| 4 |

3. 30-Minute Strength & Cardio Combo

Equipment Needed: Dumbbells
Difficulty Level: Advanced
Calories Burned: ~350

| Exercise | Duration | Sets | |-------------------------|-----------|------| | Dumbbell Thrusters | 1 minute | 4 | | Jump Squats | 30 seconds| 4 | | Push-Up Rows | 1 minute | 4 | | Rest | 1 minute | 4 |

4. 10-Minute Core Crusher

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~150

| Exercise | Duration | Sets | |-------------------|-----------|------| | Plank | 30 seconds| 3 | | Russian Twists | 30 seconds| 3 | | Bicycle Crunches | 30 seconds| 3 | | Leg Raises | 30 seconds| 3 |

5. 25-Minute Tabata Workout

Equipment Needed: Timer
Difficulty Level: Intermediate
Calories Burned: ~300

| Exercise | Duration | Sets | |-------------------|-----------|------| | Squats | 20 seconds| 8 | | Rest | 10 seconds| 8 | | Push-Ups | 20 seconds| 8 | | Rest | 10 seconds| 8 |

6. 15-Minute Upper Body HIIT

Equipment Needed: Resistance bands
Difficulty Level: Intermediate
Calories Burned: ~200

| Exercise | Duration | Sets | |-------------------|-----------|------| | Band Rows | 1 minute | 3 | | Push-Ups | 30 seconds| 3 | | Tricep Dips | 30 seconds| 3 | | Rest | 1 minute | 3 |

7. 20-Minute Lower Body Burn

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~220

| Exercise | Duration | Sets | |-------------------|-----------|------| | Lunges | 1 minute | 3 | | Glute Bridges | 1 minute | 3 | | Wall Sit | 30 seconds| 3 | | Rest | 1 minute | 3 |

8. 30-Minute HIIT Circuit

Equipment Needed: Kettlebell
Difficulty Level: Advanced
Calories Burned: ~400

| Exercise | Duration | Sets | |------------------------|-----------|------| | Kettlebell Swings | 1 minute | 4 | | Burpees | 30 seconds| 4 | | Kettlebell Goblet Squats| 1 minute | 4 | | Rest | 1 minute | 4 |

9. 10-Minute HIIT for Beginners

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~100

| Exercise | Duration | Sets | |-------------------|-----------|------| | Jumping Jacks | 1 minute | 2 | | Push-Ups | 30 seconds| 2 | | Bodyweight Squats | 1 minute | 2 | | Rest | 30 seconds| 2 |

10. 15-Minute HIIT for Busy Schedules

Equipment Needed: None
Difficulty Level: All levels
Calories Burned: ~150

| Exercise | Duration | Sets | |-------------------|-----------|------| | High Knees | 1 minute | 2 | | Plank Jacks | 30 seconds| 2 | | Skaters | 1 minute | 2 | | Rest | 30 seconds| 2 |

Conclusion

With these HIIT workout plans, busy professionals can easily incorporate effective exercise into their hectic schedules. For personalized guidance, consider trying HipTrain, which offers affordable live 1-on-1 video personal training with certified trainers. Plus, our services are HSA/FSA approved for eligible expenses!