10 Best HIIT Workouts for Busy Professionals to Maximize Results 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a time-efficient workout method that allows busy professionals to achieve maximum results in minimal time. Here are the 10 best HIIT workouts that fit perfectly into a hectic schedule while still delivering impressive fitness gains.

1. Tabata Training

Duration: 20 minutes
Equipment Needed: Timer (or Tabata app)
Difficulty Level: Intermediate
Calories Burned: Approx. 240 calories

Workout Structure:

• 20 seconds of intense exercise
• 10 seconds of rest
• Repeat for 8 rounds

Exercises: | Exercise | Sets | Reps | |----------------|------|------| | Burpees | 8 | 20 | | Squats | 8 | 20 | | Push-ups | 8 | 20 | | Mountain Climbers | 8 | 20 |

2. Circuit Training

Duration: 30 minutes
Equipment Needed: Dumbbells
Difficulty Level: Beginner to Advanced
Calories Burned: Approx. 300 calories

Workout Structure:

• 5 exercises, 1 minute each with 15 seconds rest in between.

Exercises: | Exercise | Sets | Duration | |-----------------|------|----------| | Jumping Jacks | 1 | 1 min | | Dumbbell Swings | 1 | 1 min | | Push-ups | 1 | 1 min | | Lunges | 1 | 1 min | | Plank | 1 | 1 min |

3. EMOM (Every Minute on the Minute)

Duration: 20 minutes
Equipment Needed: Kettlebell
Difficulty Level: Intermediate
Calories Burned: Approx. 250 calories

Workout Structure:

• Perform prescribed reps at the start of each minute, rest for the remainder.

Exercises: | Minute | Exercise | Reps | |--------|-----------------|------| | 1 | Kettlebell Swings | 15 | | 2 | Burpees | 10 | | 3 | Push-ups | 12 | | 4 | High Knees | 30 sec | | 5 | Rest | - |

4. Bodyweight HIIT

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approx. 200 calories

Workout Structure:

• 30 seconds on, 30 seconds off.

Exercises: | Exercise | Sets | Duration | |-----------------|------|----------| | Squat Jumps | 5 | 30 sec | | Push-ups | 5 | 30 sec | | Plank Jacks | 5 | 30 sec | | Burpees | 5 | 30 sec | | Rest | 5 | 30 sec |

5. Sprint Intervals

Duration: 20 minutes
Equipment Needed: Treadmill or outdoor space
Difficulty Level: Intermediate
Calories Burned: Approx. 300 calories

Workout Structure:

• 30 seconds sprint, 90 seconds walk/jog.

Routine:

• Repeat for 10 rounds.

6. Plyometric HIIT

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approx. 350 calories

Workout Structure:

• 40 seconds on, 20 seconds off.

Exercises: | Exercise | Sets | Duration | |----------------------|------|----------| | Box Jumps | 5 | 40 sec | | Skaters | 5 | 40 sec | | Lateral Bounds | 5 | 40 sec | | Burpee Tuck Jumps | 5 | 40 sec | | Rest | 5 | 20 sec |

7. HIIT with Resistance Bands

Duration: 30 minutes
Equipment Needed: Resistance bands
Difficulty Level: All levels
Calories Burned: Approx. 280 calories

Workout Structure:

• 45 seconds work, 15 seconds rest.

Exercises: | Exercise | Sets | Duration | |---------------------|------|----------| | Band Squats | 4 | 45 sec | | Band Rows | 4 | 45 sec | | Band Chest Press | 4 | 45 sec | | Band Side Steps | 4 | 45 sec |

8. Core HIIT

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approx. 200 calories

Workout Structure:

• 30 seconds on, 15 seconds off.

Exercises: | Exercise | Sets | Duration | |---------------------|------|----------| | Plank | 4 | 30 sec | | Russian Twists | 4 | 30 sec | | Bicycle Crunches | 4 | 30 sec | | Leg Raises | 4 | 30 sec |

9. HIIT Yoga

Duration: 30 minutes
Equipment Needed: Yoga mat
Difficulty Level: Beginner to Intermediate
Calories Burned: Approx. 180 calories

Workout Structure:

• Flow through poses with high-intensity intervals.

Exercises: | Pose | Duration | |---------------------|----------| | Sun Salutation | 5 min | | Warrior II | 1 min | | Chair Pose | 1 min | | Plank | 30 sec | | Rest | 30 sec | | Repeat for 3 rounds |

10. HIIT Dance Workout

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: All levels
Calories Burned: Approx. 300 calories

Workout Structure:

• 1-minute dance, 30 seconds rest.

Routine:

• Choose your favorite dance moves and repeat for 10 rounds.

Why Choose HipTrain for Your HIIT Workouts?

HipTrain offers live 1-on-1 video personal training, making it easy for busy professionals to fit effective workouts into their schedules. With affordable pricing, certified trainers, and the flexibility to train from home, HipTrain stands out as one of the top choices for personal training in 2026. Plus, our services are HSA/FSA approved for eligible expenses, making it a smart investment in your health.