10 Best HIIT Workout Plans for Everyone in 2025

High-Intensity Interval Training (HIIT) has become a go-to workout method for individuals looking to maximize their fitness in minimal time. With its combination of short bursts of intense exercise followed by recovery periods, HIIT workouts are effective for burning calories, improving cardiovascular health, and building strength. Updated January 2026, here are the 10 best HIIT workout plans for everyone in 2025.

1. Beginner's HIIT Blast

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

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Jumping Jacks | 30 | 3 | 30 sec | | Bodyweight Squats | 15 | 3 | 30 sec | | Push-Ups | 10 | 3 | 30 sec | | Rest | - | - | 30 sec |

2. Intermediate Full-Body HIIT

Duration: 30 minutes
Equipment Needed: Dumbbells
Difficulty Level: Moderate
Calories Burned: Approximately 250-300

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Burpees | 10 | 4 | 40 sec | | Dumbbell Thrusters | 12 | 4 | 40 sec | | Mountain Climbers | 30 | 4 | 40 sec | | Rest | - | - | 20 sec |

3. Advanced HIIT Cardio Challenge

Duration: 40 minutes
Equipment Needed: Kettlebell, Jump Rope
Difficulty Level: Hard
Calories Burned: Approximately 400-500

| Exercise | Reps | Sets | Duration | |------------------------|------|------|----------| | Kettlebell Swings | 15 | 5 | 40 sec | | Jump Rope | 60 | 5 | 40 sec | | Box Jumps | 10 | 5 | 40 sec | | Rest | - | - | 30 sec |

4. HIIT for Weight Loss

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Moderate
Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | Duration | |------------------------|------|------|----------| | High Knees | 30 | 4 | 30 sec | | Plank Jacks | 15 | 4 | 30 sec | | Lunges | 10 each leg | 4 | 30 sec | | Rest | - | - | 30 sec |

5. Quick Office HIIT

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

| Exercise | Reps | Sets | Duration | |------------------------|------|------|----------| | Chair Dips | 10 | 3 | 30 sec | | Standing Calf Raises | 15 | 3 | 30 sec | | Seated Leg Lifts | 10 each leg | 3 | 30 sec | | Rest | - | - | 30 sec |

6. HIIT Strength Training

Duration: 30 minutes
Equipment Needed: Resistance Bands
Difficulty Level: Moderate
Calories Burned: Approximately 250-300

| Exercise | Reps | Sets | Duration | |------------------------|------|------|----------| | Resistance Band Rows | 12 | 4 | 40 sec | | Band Squats | 15 | 4 | 40 sec | | Band Chest Press | 12 | 4 | 40 sec | | Rest | - | - | 20 sec |

7. HIIT for Endurance

Duration: 35 minutes
Equipment Needed: None
Difficulty Level: Hard
Calories Burned: Approximately 300-400

| Exercise | Reps | Sets | Duration | |------------------------|------|------|----------| | Sprinting in Place | 30 | 5 | 30 sec | | Lateral Shuffles | 20 | 5 | 30 sec | | Skaters | 15 | 5 | 30 sec | | Rest | - | - | 30 sec |

8. Family HIIT Fun

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

| Exercise | Reps | Sets | Duration | |------------------------|------|------|----------| | Animal Walks | 10 | 3 | 30 sec | | Partner High-Fives | 10 | 3 | 30 sec | | Family Relay Races | 5 | 3 | 30 sec | | Rest | - | - | 30 sec |

9. Outdoor HIIT Adventure

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Moderate
Calories Burned: Approximately 250-350

| Exercise | Reps | Sets | Duration | |------------------------|------|------|----------| | Hill Sprints | 5 | 4 | 30 sec | | Park Bench Push-Ups | 10 | 4 | 30 sec | | Step-Ups on a Bench | 12 | 4 | 30 sec | | Rest | - | - | 30 sec |

10. Personalized HIIT with HipTrain

Looking for a tailored HIIT workout plan? HipTrain offers live 1-on-1 video personal training with certified trainers who can create a HIIT plan that fits your specific fitness level and goals. With affordable pricing compared to traditional gyms and HSA/FSA eligibility for eligible expenses, HipTrain is an excellent choice for busy professionals.

These HIIT workout plans are designed to cater to all fitness levels and can be performed anytime, anywhere. Whether you're a beginner or an advanced athlete, you can find a HIIT routine that suits your needs and helps you achieve your fitness goals in 2025!