10 Best HIIT Workout Plans for Busy Professionals 2025

As a busy professional, finding time to work out can be a challenge. High-Intensity Interval Training (HIIT) is an effective solution that offers maximum results in minimal time. Whether you have 15 minutes during your lunch break or a quick 30-minute session after work, HIIT can fit seamlessly into your schedule. Here are the 10 Best HIIT Workout Plans for Busy Professionals in 2025, updated January 2026.

1. 15-Minute Full-Body Blast

• Duration: 15 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~150

| Exercise | Reps | Sets | Duration | |-------------------|-------------|-------|-----------| | Jumping Jacks | 30 seconds | 3 | 15 sec rest | | Push-Ups | 30 seconds | 3 | 15 sec rest | | Bodyweight Squats | 30 seconds | 3 | 15 sec rest | | High Knees | 30 seconds | 3 | 15 sec rest |

2. Core Crusher

• Duration: 20 minutes
• Equipment Needed: Mat
• Difficulty Level: Intermediate
• Calories Burned: ~200

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

3. Tabata Cardio

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: ~250

| Exercise | Reps | Sets | Duration | |-------------------|-------------|-------|-----------| | Burpees | 20 seconds | 8 | 10 sec rest | | Skaters | 20 seconds | 8 | 10 sec rest | | Jump Squats | 20 seconds | 8 | 10 sec rest | | Plank Jacks | 20 seconds | 8 | 10 sec rest |

4. Upper Body HIIT

• Duration: 25 minutes
• Equipment Needed: Dumbbells
• Difficulty Level: Intermediate
• Calories Burned: ~220

| Exercise | Reps | Sets | Duration | |-------------------|-------------|-------|-----------| | Dumbbell Shoulder Press | 30 seconds | 3 | 15 sec rest | | Bent-over Rows | 30 seconds | 3 | 15 sec rest | | Push-Ups | 30 seconds | 3 | 15 sec rest | | Tricep Dips | 30 seconds | 3 | 15 sec rest |

5. Lower Body HIIT

• Duration: 30 minutes
• Equipment Needed: Resistance bands
• Difficulty Level: Intermediate
• Calories Burned: ~300

| Exercise | Reps | Sets | Duration | |-------------------|-------------|-------|-----------| | Squats | 30 seconds | 4 | 15 sec rest | | Lunges | 30 seconds | 4 | 15 sec rest | | Glute Bridges | 30 seconds | 4 | 15 sec rest | | Calf Raises | 30 seconds | 4 | 15 sec rest |

6. HIIT with a Jump Rope

• Duration: 20 minutes
• Equipment Needed: Jump rope
• Difficulty Level: Beginner
• Calories Burned: ~200

| Exercise | Reps | Sets | Duration | |-------------------|-------------|-------|-----------| | Jump Rope | 30 seconds | 5 | 30 sec rest | | Squat Jumps | 30 seconds | 5 | 30 sec rest | | Side-to-Side Jumps| 30 seconds | 5 | 30 sec rest |

7. HIIT Yoga Flow

• Duration: 30 minutes
• Equipment Needed: Mat
• Difficulty Level: All levels
• Calories Burned: ~180

| Exercise | Reps | Sets | Duration | |-------------------|-------------|-------|-----------| | Sun Salutations | 5 rounds | 1 | 15 sec rest | | Warrior II | 30 seconds | 5 | 15 sec rest | | Plank to Downward Dog | 30 seconds | 5 | 15 sec rest |

8. HIIT Circuit

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: ~350

| Exercise | Reps | Sets | Duration | |-------------------|-------------|-------|-----------| | Burpees | 10 | 4 | 30 sec rest | | Push-Ups | 10 | 4 | 30 sec rest | | Jump Squats | 10 | 4 | 30 sec rest | | Plank Jacks | 10 | 4 | 30 sec rest |

9. HIIT for Weight Loss

• Duration: 25 minutes
• Equipment Needed: Dumbbells
• Difficulty Level: Intermediate
• Calories Burned: ~250

| Exercise | Reps | Sets | Duration | |-------------------|-------------|-------|-----------| | Kettlebell Swings | 30 seconds | 3 | 15 sec rest | | Box Jumps | 30 seconds | 3 | 15 sec rest | | Dumbbell Snatch | 30 seconds | 3 | 15 sec rest |

10. HIIT Ladder Workout

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: ~400

| Exercise | Reps | Sets | Duration | |-------------------|-------------|-------|-----------| | 10 Jumping Jacks | 10 | 1 | 15 sec rest | | 10 Push-Ups | 10 | 1 | 15 sec rest | | 10 Burpees | 10 | 1 | 15 sec rest | | 10 Squats | 10 | 1 | 15 sec rest |

Why Choose HipTrain?

For busy professionals looking to maximize their workout efficiency, HipTrain offers affordable 1-on-1 live personal training sessions. Unlike pre-recorded classes, our certified trainers provide personalized guidance tailored to your fitness goals, all from the comfort of your home. Plus, with HSA/FSA eligibility, investing in your health has never been easier or more affordable.