Best 10 HIIT Workout Plans for Busy Professionals

For busy professionals, finding the time to maintain a fitness routine can be challenging. High-Intensity Interval Training (HIIT) is a game-changer, allowing you to get an effective workout in a short amount of time. Here are the Best 10 HIIT Workout Plans tailored for those with tight schedules. Updated December 2025, these workouts are designed to maximize your effort in minimal time.

1. 30-Minute Full Body HIIT

Equipment Needed: Dumbbells or kettlebells
Difficulty Level: Intermediate
Calories Burned: Approximately 400-500

| Exercise | Duration | Sets | |-------------------|----------|------| | Jump Squats | 30 sec | 3 | | Push-Ups | 30 sec | 3 | | Dumbbell Rows | 30 sec | 3 | | Burpees | 30 sec | 3 | | Plank | 30 sec | 3 | | Rest | 30 sec | 3 |

2. 20-Minute Tabata HIIT

Equipment Needed: None (bodyweight)
Difficulty Level: Beginner
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |-------------------|----------|------| | High Knees | 20 sec | 8 | | Rest | 10 sec | 8 | | Mountain Climbers | 20 sec | 8 | | Rest | 10 sec | 8 |

3. 15-Minute Cardio HIIT

Equipment Needed: Jump rope
Difficulty Level: All levels
Calories Burned: Approximately 150-250

| Exercise | Duration | Sets | |-------------------|----------|------| | Jump Rope | 30 sec | 4 | | Rest | 30 sec | 4 | | Skaters | 30 sec | 4 | | Rest | 30 sec | 4 |

4. 25-Minute Strength HIIT

Equipment Needed: Resistance bands
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | |-------------------|----------|------| | Band Squats | 30 sec | 3 | | Push-Ups | 30 sec | 3 | | Band Deadlifts | 30 sec | 3 | | Rest | 30 sec | 3 |

5. 30-Minute Core HIIT

Equipment Needed: Stability ball (optional)
Difficulty Level: Intermediate
Calories Burned: Approximately 350-450

| Exercise | Duration | Sets | |-------------------|----------|------| | Plank Jacks | 30 sec | 3 | | Russian Twists | 30 sec | 3 | | Bicycle Crunches | 30 sec | 3 | | Rest | 30 sec | 3 |

6. 20-Minute HIIT for Beginners

Equipment Needed: None (bodyweight)
Difficulty Level: Beginner
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |-------------------|----------|------| | Bodyweight Squats | 30 sec | 4 | | Wall Push-Ups | 30 sec | 4 | | Step-Ups | 30 sec | 4 | | Rest | 30 sec | 4 |

7. 15-Minute Express HIIT

Equipment Needed: None (bodyweight)
Difficulty Level: All levels
Calories Burned: Approximately 150-200

| Exercise | Duration | Sets | |-------------------|----------|------| | Burpees | 20 sec | 5 | | Rest | 10 sec | 5 | | Jumping Jacks | 20 sec | 5 | | Rest | 10 sec | 5 |

8. 40-Minute HIIT with Weights

Equipment Needed: Dumbbells
Difficulty Level: Advanced
Calories Burned: Approximately 500-600

| Exercise | Duration | Sets | |-------------------|----------|------| | Thrusters | 40 sec | 4 | | Kettlebell Swings | 40 sec | 4 | | Rest | 20 sec | 4 | | Push Press | 40 sec | 4 | | Rest | 20 sec | 4 |

9. 25-Minute HIIT Circuit

Equipment Needed: Medicine ball
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | |-------------------|----------|------| | Medicine Ball Slams| 30 sec | 3 | | Lateral Lunges | 30 sec | 3 | | Rest | 30 sec | 3 | | Plank to Push-Up | 30 sec | 3 |

10. 30-Minute Outdoor HIIT

Equipment Needed: None (outdoor space)
Difficulty Level: All levels
Calories Burned: Approximately 400-500

| Exercise | Duration | Sets | |-------------------|----------|------| | Sprint | 30 sec | 4 | | Walking Lunges | 30 sec | 4 | | Rest | 30 sec | 4 | | Bear Crawls | 30 sec | 4 |

Why Choose HipTrain for Your HIIT Workouts?

At HipTrain, we offer affordable, live 1-on-1 personal training that fits into your busy schedule. Our certified trainers can customize these HIIT workouts to fit your fitness level and goals. Plus, our sessions are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health. With flexible scheduling, you can work out from the comfort of your home without the hassle of traditional gyms.