10 Best HIIT Workout Plans for Busy Professionals in 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is an excellent choice for busy professionals looking to maximize their workout efficiency. With quick bursts of intense exercise followed by short recovery periods, HIIT can help you burn calories, build strength, and improve cardiovascular fitness—all in a fraction of the time of traditional workouts. Here are the 10 best HIIT workout plans tailored for busy professionals in 2025.

1. The Quick Cardio Blast

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

| Exercise | Duration | Sets | |------------------|----------|------| | Jumping Jacks | 30 sec | 3 | | Bodyweight Squats| 30 sec | 3 | | High Knees | 30 sec | 3 | | Rest | 30 sec | 3 |

2. Full Body Fire

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

| Exercise | Duration | Sets | |------------------------|----------|------| | Dumbbell Thrusters | 45 sec | 4 | | Mountain Climbers | 45 sec | 4 | | Push-Ups | 45 sec | 4 | | Rest | 15 sec | 4 |

3. Core Crusher

Duration: 25 minutes
Equipment Needed: Stability Ball
Difficulty Level: Intermediate
Calories Burned: ~250

| Exercise | Duration | Sets | |-----------------------|----------|------| | Stability Ball Pass | 30 sec | 3 | | Plank Jacks | 30 sec | 3 | | Russian Twists | 30 sec | 3 | | Rest | 30 sec | 3 |

4. Tabata Toning

Duration: 24 minutes
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~350

| Exercise | Duration | Sets | |---------------------|----------|------| | Burpees | 20 sec | 8 | | Rest | 10 sec | 8 | | Skaters | 20 sec | 8 | | Rest | 10 sec | 8 |

5. Circuit Challenge

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

| Exercise | Duration | Sets | |-----------------------|----------|------| | Kettlebell Swings | 45 sec | 4 | | Jump Squats | 45 sec | 4 | | Plank to Push-Up | 45 sec | 4 | | Rest | 15 sec | 4 |

6. Cardio Kickboxing

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

| Exercise | Duration | Sets | |-------------------------|----------|------| | Jab-Cross Combo | 30 sec | 4 | | Front Kicks | 30 sec | 4 | | Side Kicks | 30 sec | 4 | | Rest | 30 sec | 4 |

7. Strength & Sweat

Duration: 35 minutes
Equipment Needed: Resistance Bands
Difficulty Level: Advanced
Calories Burned: ~400

| Exercise | Duration | Sets | |---------------------------|----------|------| | Resistance Band Squats | 45 sec | 4 | | Bent Over Rows | 45 sec | 4 | | Tricep Extensions | 45 sec | 4 | | Rest | 15 sec | 4 |

8. Outdoor HIIT

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: ~300

| Exercise | Duration | Sets | |---------------------------|----------|------| | Sprint | 30 sec | 5 | | Walking Lunges | 30 sec | 5 | | Broad Jumps | 30 sec | 5 | | Rest | 30 sec | 5 |

9. Flexibility HIIT

Duration: 20 minutes
Equipment Needed: Yoga Mat
Difficulty Level: All Levels
Calories Burned: ~200

| Exercise | Duration | Sets | |----------------------------|----------|------| | Dynamic Stretching | 30 sec | 3 | | Sun Salutations | 30 sec | 3 | | Pigeon Pose | 30 sec | 3 | | Rest | 30 sec | 3 |

10. HIIT with a Trainer

For those who prefer guidance, consider HipTrain for live 1-on-1 video personal training. Our certified personal trainers create customized HIIT workout plans that fit your schedule and goals. With affordable pricing and HSA/FSA eligibility, you can achieve your fitness goals without breaking the bank.

Each of these HIIT workouts can be modified based on your fitness level and available time. They are designed to be efficient, effective, and easy to fit into a busy schedule.