10 Best HIIT Workout Plans for Every Fitness Level

High-Intensity Interval Training (HIIT) is a fantastic way to improve cardiovascular fitness, burn calories, and build strength in a short amount of time. Whether you’re a beginner or an advanced athlete, there’s a HIIT workout plan that fits your needs. Here are the 10 best HIIT workout plans updated January 2026, tailored for every fitness level.

1. Beginner HIIT Workout Plan

Equipment Needed: None
Duration: 20 minutes
Calories Burned: Approximately 150-200

| Exercise | Duration (seconds) | Sets | Rest (seconds) | |-------------------|--------------------|------|-----------------| | Jumping Jacks | 30 | 2 | 30 | | Bodyweight Squats | 30 | 2 | 30 | | Push-Ups | 30 | 2 | 30 | | Mountain Climbers | 30 | 2 | 30 | | Lunges | 30 | 2 | 30 |

2. Intermediate HIIT Workout Plan

Equipment Needed: Dumbbells (light to moderate)
Duration: 25 minutes
Calories Burned: Approximately 200-300

| Exercise | Duration (seconds) | Sets | Rest (seconds) | |-----------------------|--------------------|------|-----------------| | Burpees | 40 | 3 | 20 | | Dumbbell Thrusters | 40 | 3 | 20 | | Plank Jacks | 40 | 3 | 20 | | High Knees | 40 | 3 | 20 | | Russian Twists | 40 | 3 | 20 |

3. Advanced HIIT Workout Plan

Equipment Needed: Kettlebell, Battle Ropes
Duration: 30 minutes
Calories Burned: Approximately 300-400

| Exercise | Duration (seconds) | Sets | Rest (seconds) | |-------------------------|--------------------|------|-----------------| | Kettlebell Swings | 45 | 4 | 15 | | Battle Rope Slams | 45 | 4 | 15 | | Box Jumps | 45 | 4 | 15 | | TRX Rows | 45 | 4 | 15 | | Burpee Tuck Jumps | 45 | 4 | 15 |

4. 15-Minute Full-Body HIIT for Busy Professionals

Equipment Needed: None
Duration: 15 minutes
Calories Burned: Approximately 100-150

| Exercise | Duration (seconds) | Sets | Rest (seconds) | |-----------------------|--------------------|------|-----------------| | Jump Squats | 30 | 2 | 15 | | Push-Up to Side Plank | 30 | 2 | 15 | | Skaters | 30 | 2 | 15 | | Plank Hold | 30 | 2 | 15 |

5. HIIT Tabata Workout

Equipment Needed: None
Duration: 20 minutes
Calories Burned: Approximately 200-250

| Exercise | Duration (seconds) | Sets | Rest (seconds) | |-----------------------|--------------------|------|-----------------| | Burpees | 20 | 8 | 10 | | High Knees | 20 | 8 | 10 | | Squat Jumps | 20 | 8 | 10 | | Plank Jacks | 20 | 8 | 10 |

6. Outdoor HIIT Workout Plan

Equipment Needed: Resistance bands
Duration: 30 minutes
Calories Burned: Approximately 250-300

| Exercise | Duration (seconds) | Sets | Rest (seconds) | |-----------------------|--------------------|------|-----------------| | Band Squats | 40 | 3 | 20 | | Sprints | 40 | 3 | 20 | | Band Rows | 40 | 3 | 20 | | Broad Jumps | 40 | 3 | 20 |

7. Core-Focused HIIT Workout

Equipment Needed: Stability Ball
Duration: 25 minutes
Calories Burned: Approximately 200-250

| Exercise | Duration (seconds) | Sets | Rest (seconds) | |-----------------------|--------------------|------|-----------------| | Stability Ball Pass | 30 | 3 | 15 | | Plank with Shoulder Taps | 30 | 3 | 15 | | Bicycle Crunches | 30 | 3 | 15 | | Side Plank Dips | 30 | 3 | 15 |

8. HIIT Cardio Blast

Equipment Needed: Jump Rope
Duration: 30 minutes
Calories Burned: Approximately 300-400

| Exercise | Duration (seconds) | Sets | Rest (seconds) | |-----------------------|--------------------|------|-----------------| | Jump Rope | 60 | 4 | 30 | | High Knees | 60 | 4 | 30 | | Butt Kickers | 60 | 4 | 30 | | Jumping Jacks | 60 | 4 | 30 |

9. HIIT Strength Training

Equipment Needed: Dumbbells, Kettlebell
Duration: 30 minutes
Calories Burned: Approximately 250-350

| Exercise | Duration (seconds) | Sets | Rest (seconds) | |-----------------------|--------------------|------|-----------------| | Kettlebell Deadlifts | 45 | 3 | 15 | | Dumbbell Bench Press | 45 | 3 | 15 | | Goblet Squats | 45 | 3 | 15 | | Bent Over Rows | 45 | 3 | 15 |

10. Family-Friendly HIIT Workout

Equipment Needed: None
Duration: 30 minutes
Calories Burned: Approximately 200-300

| Exercise | Duration (seconds) | Sets | Rest (seconds) | |-----------------------|--------------------|------|-----------------| | Animal Walks | 30 | 3 | 15 | | Freeze Dance | 30 | 3 | 15 | | Balloon Keep-Up | 30 | 3 | 15 | | Relay Races | 30 | 3 | 15 |

These HIIT workout plans are perfect for anyone looking to get fit, regardless of their fitness level. For a personalized approach, consider trying HipTrain's live 1-on-1 personal training, which is affordable, HSA/FSA approved, and offers flexible scheduling for busy professionals.