Best Customized HIIT Workout Plans for New Clients 2025

High-Intensity Interval Training (HIIT) has become a popular choice for those looking to maximize their workouts in minimal time. With the right personalized workout plan, you can achieve fantastic results tailored to your fitness level and goals. Whether you're a beginner or looking to enhance your routine, here are the best customized HIIT workout plans for new clients in 2025.

Updated January 2026

1. Beginner's Full-Body HIIT Workout

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 150-200

| Exercise | Sets | Reps | Duration | |--------------------|------|--------|-----------| | Jumping Jacks | 3 | 30 | 30 sec | | Bodyweight Squats | 3 | 15 | 30 sec | | Push-Ups | 3 | 10 | 30 sec | | Mountain Climbers | 3 | 30 | 30 sec | | Plank | 3 | 30 | 30 sec |

2. Intermediate Cardio Blast HIIT

Duration: 25 minutes
Equipment Needed: Dumbbells (5-10 lbs)
Difficulty Level: Medium
Calories Burned: Approximately 200-300

| Exercise | Sets | Reps | Duration | |-----------------------|------|--------|-----------| | Burpees | 4 | 10 | 30 sec | | Dumbbell Thrusters | 4 | 12 | 30 sec | | High Knees | 4 | 30 | 30 sec | | Renegade Rows | 4 | 10 | 30 sec | | Russian Twists | 4 | 15 | 30 sec |

3. Advanced Strength and Conditioning HIIT

Duration: 30 minutes
Equipment Needed: Kettlebell, Resistance Bands
Difficulty Level: Hard
Calories Burned: Approximately 300-400

| Exercise | Sets | Reps | Duration | |-----------------------|------|--------|-----------| | Kettlebell Swings | 5 | 15 | 30 sec | | Resistance Band Sprints| 5 | 10 | 30 sec | | Box Jumps | 5 | 10 | 30 sec | | Pull-Ups | 5 | 5 | 30 sec | | Plank Jacks | 5 | 15 | 30 sec |

4. Core-Focused HIIT Routine

Duration: 20 minutes
Equipment Needed: Stability Ball
Difficulty Level: Medium
Calories Burned: Approximately 150-200

| Exercise | Sets | Reps | Duration | |-----------------------|------|--------|-----------| | Stability Ball Pass | 4 | 12 | 30 sec | | Plank with Ball Roll | 4 | 10 | 30 sec | | Side Plank Raises | 4 | 10 | 30 sec | | Bicycle Crunches | 4 | 15 | 30 sec | | V-Ups | 4 | 12 | 30 sec |

5. Low-Impact HIIT for Beginners

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 100-150

| Exercise | Sets | Reps | Duration | |-----------------------|------|--------|-----------| | Step Touches | 3 | 15 | 30 sec | | Chair Pose Hold | 3 | 10 | 30 sec | | Modified Push-Ups | 3 | 10 | 30 sec | | Seated Leg Lifts | 3 | 12 | 30 sec | | Side Leg Raises | 3 | 12 | 30 sec |

6. Outdoor Adventure HIIT

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Medium
Calories Burned: Approximately 250-350

| Exercise | Sets | Reps | Duration | |-----------------------|------|--------|-----------| | Hill Sprints | 5 | 30 sec | 30 sec | | Nature Walk Lunges | 4 | 10 | 30 sec | | Park Bench Dips | 4 | 10 | 30 sec | | Agility Ladder Drills | 4 | 30 sec | 30 sec | | Cool Down Stretch | 1 | - | 5 min |

7. HIIT for Busy Professionals

Duration: 15 minutes
Equipment Needed: Resistance Bands
Difficulty Level: Medium
Calories Burned: Approximately 150-250

| Exercise | Sets | Reps | Duration | |-----------------------|------|--------|-----------| | Resistance Band Squats| 3 | 15 | 30 sec | | Band Rows | 3 | 12 | 30 sec | | Jump Rope | 3 | 30 sec | 30 sec | | Push-Ups | 3 | 10 | 30 sec | | Cool Down Stretch | 1 | - | 5 min |

8. Family-Friendly HIIT Routine

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 150-200

| Exercise | Sets | Reps | Duration | |-----------------------|------|--------|-----------| | Animal Walks | 4 | 10 | 30 sec | | Freeze Dance | 4 | - | 30 sec | | Balloon Volleyball | 4 | - | 30 sec | | Family Relay Races | 4 | - | 30 sec | | Cool Down Stretch | 1 | - | 5 min |

9. HIIT for Weight Loss

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Hard
Calories Burned: Approximately 400-500

| Exercise | Sets | Reps | Duration | |-----------------------|------|--------|-----------| | High-Intensity Burpees | 5 | 10 | 30 sec | | Jump Squats | 5 | 12 | 30 sec | | Skaters | 5 | 15 | 30 sec | | Plank Jacks | 5 | 10 | 30 sec | | Cool Down Stretch | 1 | - | 5 min |

10. Sport-Specific HIIT Training

Duration: 30 minutes
Equipment Needed: Sport-specific gear (e.g., basketball, soccer ball)
Difficulty Level: Medium
Calories Burned: Approximately 300-400

| Exercise | Sets | Reps | Duration | |-----------------------|------|--------|-----------| | Dribble and Sprint | 5 | 30 sec | 30 sec | | Cone Drills | 5 | 10 | 30 sec | | Passing Drills | 5 | 10 | 30 sec | | Goal Shooting | 5 | 10 | 30 sec | | Cool Down Stretch | 1 | - | 5 min |

---

These HIIT workout plans are designed to cater to various fitness levels and preferences, ensuring everyone can find a routine that fits their needs. For those seeking affordable fitness coaching, HipTrain offers personalized 1-on-1 live video personal training sessions with certified trainers. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.