10 Best HIIT Workout Plans for Fast Results

Are you looking to maximize your fitness results in a minimal amount of time? High-Intensity Interval Training (HIIT) is one of the most effective ways to burn calories, build strength, and improve your cardiovascular health. Here are the 10 Best HIIT Workout Plans for Fast Results, updated January 2026.

1. Tabata Training

Duration: 4 minutes
Equipment: Timer (or Tabata app)
Difficulty Level: Beginner to Advanced
Calories Burned: Approximately 13-15 calories per minute

| Exercise | Work Interval | Rest Interval | Sets | |------------------|---------------|---------------|------| | Jump Squats | 20 seconds | 10 seconds | 8 | | Push-Ups | 20 seconds | 10 seconds | 8 | | Burpees | 20 seconds | 10 seconds | 8 | | Mountain Climbers| 20 seconds | 10 seconds | 8 |

2. Circuit Training

Duration: 30 minutes
Equipment: Dumbbells, mat
Difficulty Level: Intermediate
Calories Burned: Approximately 300 calories

| Exercise | Reps | Sets | |------------------|------|------| | Dumbbell Thrusters| 12 | 3 | | Kettlebell Swings| 15 | 3 | | Plank Jacks | 10 | 3 | | High Knees | 30 sec | 3 |

3. Bodyweight HIIT

Duration: 20 minutes
Equipment: None
Difficulty Level: Beginner
Calories Burned: Approximately 200 calories

| Exercise | Duration | Sets | |------------------|----------|------| | Jumping Jacks | 30 sec | 3 | | Bodyweight Squats| 30 sec | 3 | | Push-Ups | 30 sec | 3 | | Plank | 30 sec | 3 |

4. AMRAP (As Many Rounds As Possible)

Duration: 15 minutes
Equipment: Kettlebell, mat
Difficulty Level: Advanced
Calories Burned: Approximately 250 calories

| Exercise | Reps | Time Limit | |------------------|------|------------| | Kettlebell Deadlifts| 10 | 15 min | | Push-Ups | 10 | 15 min | | Box Jumps | 10 | 15 min | | Russian Twists | 15 | 15 min |

5. Sprint Intervals

Duration: 30 minutes
Equipment: Treadmill or open space
Difficulty Level: Intermediate
Calories Burned: Approximately 400 calories

| Activity | Duration | Reps | |------------------|----------|------| | Sprint | 30 sec | 10 | | Walk/Jog | 1 min | 10 |

6. Plyometric HIIT

Duration: 25 minutes
Equipment: None
Difficulty Level: Advanced
Calories Burned: Approximately 350 calories

| Exercise | Reps | Sets | |------------------|------|------| | Jump Squats | 12 | 4 | | Burpees | 10 | 4 | | Tuck Jumps | 8 | 4 | | Skaters | 15 | 4 |

7. HIIT with Resistance Bands

Duration: 30 minutes
Equipment: Resistance bands
Difficulty Level: Intermediate
Calories Burned: Approximately 300 calories

| Exercise | Reps | Sets | |------------------|------|------| | Band Squats | 15 | 3 | | Band Rows | 12 | 3 | | Band Chest Press | 12 | 3 | | Band Deadlifts | 15 | 3 |

8. Core HIIT

Duration: 20 minutes
Equipment: Mat
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200 calories

| Exercise | Duration | Sets | |------------------|----------|------| | Bicycle Crunches | 30 sec | 3 | | Plank | 30 sec | 3 | | Side Plank | 20 sec | 3 | | Flutter Kicks | 30 sec | 3 |

9. Outdoor HIIT

Duration: 30 minutes
Equipment: None
Difficulty Level: Intermediate
Calories Burned: Approximately 350 calories

| Activity | Duration | Reps | |------------------|----------|------| | Hill Sprints | 30 sec | 8 | | Walking Lunges | 30 sec | 4 | | Bear Crawls | 30 sec | 4 |

10. HIIT Yoga

Duration: 25 minutes
Equipment: Mat
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200 calories

| Exercise | Duration | Sets | |------------------|----------|------| | Sun Salutations | 1 min | 3 | | Warrior II Pose | 30 sec | 3 | | Chair Pose | 30 sec | 3 | | Plank to Downward Dog| 1 min | 3 |

Incorporating these HIIT workout plans into your routine can lead to fast results, improving both your fitness level and overall health. For those looking for personalized support, consider trying HipTrain for affordable live 1-on-1 video personal training. Our certified personal trainers can tailor these HIIT workouts to fit your individual needs, ensuring you get the most out of your training sessions.