10 Best HIIT Workouts for Busy Professionals 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is an excellent solution for busy professionals looking to maximize their workout efficiency. These workouts are designed to elevate your heart rate and burn calories in a shorter amount of time, making them perfect for those with packed schedules. Below, we’ve compiled the 10 best HIIT workouts that you can do anywhere, whether at home, in a gym, or even outdoors.

1. Bodyweight HIIT Circuit

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 300-400 in 30 minutes

| Exercise | Duration (seconds) | Sets | |------------------|-------------------|------| | Jumping Jacks | 30 | 3 | | Push-Ups | 30 | 3 | | Squats | 30 | 3 | | Mountain Climbers| 30 | 3 | | Rest | 30 | 3 |

Tip: Focus on form to maximize efficiency and minimize injury risk.

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2. Tabata Workout

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350 in 20 minutes

| Exercise | Duration (seconds) | Sets | |------------------|-------------------|------| | Burpees | 20 | 8 | | Rest | 10 | 8 |

Tip: Keep your intensity high during work phases for maximum impact.

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3. Kettlebell HIIT

Equipment Needed: Kettlebell
Difficulty Level: Intermediate
Calories Burned: Approximately 400-500 in 30 minutes

| Exercise | Duration (seconds) | Sets | |------------------|-------------------|------| | Kettlebell Swings| 30 | 4 | | Kettlebell Snatch| 30 | 4 | | Rest | 30 | 4 |

Tip: Choose a kettlebell weight that challenges you but allows for good form.

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4. Jump Rope HIIT

Equipment Needed: Jump rope
Difficulty Level: Beginner to Advanced
Calories Burned: Approximately 300-400 in 30 minutes

| Exercise | Duration (seconds) | Sets | |------------------|-------------------|------| | Jump Rope | 40 | 5 | | Rest | 20 | 5 |

Tip: Keep your elbows close to your body for efficient jumping.

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5. HIIT with Resistance Bands

Equipment Needed: Resistance bands
Difficulty Level: Intermediate
Calories Burned: Approximately 350-450 in 30 minutes

| Exercise | Duration (seconds) | Sets | |---------------------------|-------------------|------| | Band Squats | 30 | 4 | | Band Rows | 30 | 4 | | Rest | 30 | 4 |

Tip: Adjust the resistance level to match your strength.

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6. Outdoor HIIT (Plyometrics)

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 400-600 in 30 minutes

| Exercise | Duration (seconds) | Sets | |---------------------------|-------------------|------| | Box Jumps | 30 | 4 | | Lateral Bounds | 30 | 4 | | Rest | 30 | 4 |

Tip: Use a sturdy platform for box jumps.

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7. Core-Focused HIIT

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 300-400 in 30 minutes

| Exercise | Duration (seconds) | Sets | |---------------------------|-------------------|------| | Plank | 30 | 4 | | Russian Twists | 30 | 4 | | Rest | 30 | 4 |

Tip: Engage your core throughout each movement for better results.

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8. HIIT for Fat Loss

Equipment Needed: Dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 400-500 in 30 minutes

| Exercise | Duration (seconds) | Sets | |---------------------------|-------------------|------| | Dumbbell Thrusters | 30 | 4 | | Renegade Rows | 30 | 4 | | Rest | 30 | 4 |

Tip: Keep your movements controlled to maintain proper form.

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9. HIIT Cycling

Equipment Needed: Stationary bike
Difficulty Level: Intermediate
Calories Burned: Approximately 300-500 in 30 minutes

| Exercise | Duration (seconds) | Sets | |---------------------------|-------------------|------| | Sprint (High Resistance) | 30 | 6 | | Easy Pedal (Low Resistance)| 30 | 6 |

Tip: Adjust the bike's resistance to match your fitness level.

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10. HIIT with Stability Ball

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 350-450 in 30 minutes

| Exercise | Duration (seconds) | Sets | |---------------------------|-------------------|------| | Stability Ball Pass | 30 | 4 | | Stability Ball Wall Toss | 30 | 4 | | Rest | 30 | 4 |

Tip: Engage your core throughout the exercises for added stability.

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These HIIT workouts are designed to fit into the busiest of schedules while still providing an effective and efficient way to stay fit. To make the most of your training, consider personalized guidance. HipTrain offers affordable live 1-on-1 personal training sessions, making it easy to fit workouts into your life. Plus, our services are HSA/FSA approved for eligible expenses!