Best 10 HIIT Workout Plans for Busy Professionals 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is the perfect solution for busy professionals looking to maximize their workouts in a short amount of time. With its ability to burn calories and improve cardiovascular fitness, HIIT workouts are designed to fit into your hectic schedule. Here are the best 10 HIIT workout plans for 2026, tailored for those juggling work and fitness.

1. The 20-Minute Full-Body Blast

Duration: 20 minutes
Equipment: Dumbbells, mat
Difficulty Level: Intermediate
Calories Burned: Approx. 300

| Exercise | Sets | Reps | Duration | |------------------|------|-----------|-----------| | Jump Squats | 3 | 15 | 30 sec | | Push-Ups | 3 | 12 | 30 sec | | Mountain Climbers| 3 | 20 | 30 sec | | Dumbbell Rows | 3 | 12 | 30 sec |

2. Quick Cardio Circuit

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

| Exercise | Sets | Duration | |------------------|------|-----------| | High Knees | 4 | 30 sec | | Burpees | 4 | 20 sec | | Jumping Jacks | 4 | 30 sec | | Plank | 4 | 30 sec |

3. Tabata Training

Duration: 16 minutes
Equipment: Kettlebell, mat
Difficulty Level: Advanced
Calories Burned: Approx. 400

| Exercise | Sets | Duration | |------------------|------|-----------| | Kettlebell Swings| 8 | 20 sec | | Rest | 8 | 10 sec | | Push-Ups | 8 | 20 sec | | Rest | 8 | 10 sec |

4. Core Crusher

Duration: 25 minutes
Equipment: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approx. 250

| Exercise | Sets | Reps | Duration | |--------------------|------|-----------|-----------| | Plank with Ball | 3 | 30 sec | | | Russian Twists | 3 | 15 | 30 sec | | Bicycle Crunches | 3 | 15 | 30 sec | | Side Plank | 3 | 30 sec | |

5. Upper Body HIIT

Duration: 30 minutes
Equipment: Dumbbells
Difficulty Level: Intermediate
Calories Burned: Approx. 350

| Exercise | Sets | Reps | Duration | |------------------|------|-----------|-----------| | Push-Ups | 3 | 12 | 30 sec | | Dumbbell Press | 3 | 12 | 30 sec | | Tricep Dips | 3 | 15 | 30 sec | | Plank Shoulder Taps| 3 | 20 | 30 sec |

6. Lower Body Power

Duration: 20 minutes
Equipment: Resistance bands
Difficulty Level: Intermediate
Calories Burned: Approx. 300

| Exercise | Sets | Reps | Duration | |------------------|------|-----------|-----------| | Squats | 3 | 15 | 30 sec | | Lunges | 3 | 12 each leg| 30 sec | | Glute Bridges | 3 | 15 | 30 sec | | Side Leg Raises | 3 | 15 each leg| 30 sec |

7. Quick HIIT Ladder

Duration: 10 minutes
Equipment: None
Difficulty Level: Beginner
Calories Burned: Approx. 150

| Exercise | Sets | Reps | Duration | |------------------|------|-----------|-----------| | Jumping Jacks | 1 | 10 | 30 sec | | High Knees | 1 | 20 | 30 sec | | Burpees | 1 | 5 | 30 sec | | Repeat (add 2 reps each round) | | | |

8. The 10-Minute HIIT Challenge

Duration: 10 minutes
Equipment: None
Difficulty Level: Advanced
Calories Burned: Approx. 200

| Exercise | Sets | Duration | |------------------|------|-----------| | Burpees | 5 | 30 sec | | Rest | 5 | 15 sec | | Mountain Climbers| 5 | 30 sec | | Rest | 5 | 15 sec |

9. Total Body HIIT

Duration: 30 minutes
Equipment: Medicine ball
Difficulty Level: Advanced
Calories Burned: Approx. 400

| Exercise | Sets | Reps | Duration | |------------------|------|-----------|-----------| | Medicine Ball Slams | 3 | 15 | 30 sec | | Box Jumps | 3 | 10 | 30 sec | | Plank Jacks | 3 | 15 | 30 sec | | Burpees | 3 | 10 | 30 sec |

10. Office HIIT

Duration: 15 minutes
Equipment: None
Difficulty Level: Beginner
Calories Burned: Approx. 180

| Exercise | Sets | Duration | |------------------|------|-----------| | Chair Squats | 3 | 30 sec | | Desk Push-Ups | 3 | 12 | | Standing Calf Raises | 3 | 15 | 30 sec | | Seated Leg Lifts | 3 | 30 sec |

These HIIT workout plans are designed to be effective and efficient, making them perfect for busy professionals who want to maintain their fitness without spending hours at the gym. For those who want personalized guidance, consider HipTrain's affordable live 1-on-1 video personal training. With certified trainers and flexible scheduling, you can fit your workouts into even the busiest of days. Plus, our services are HSA/FSA approved for eligible expenses.