Best HIIT Workout Plans for All Fitness Levels 2025

High-Intensity Interval Training (HIIT) has become one of the most popular fitness trends in 2025, catering to a variety of fitness levels. This type of workout is efficient, effective, and can be tailored to fit your individual needs. Whether you're a beginner or an experienced athlete, there are HIIT workout plans that can help you achieve your fitness goals. Below, we present the best HIIT workout plans for all fitness levels, updated January 2026.

1. Beginner HIIT Workout Plan

Difficulty Level: Easy
Equipment Needed: None
Calories Burned: ~200-300 per session

| Exercise | Duration (Seconds) | Sets | Rest (Seconds) | |-------------------|--------------------|------|-----------------| | Jumping Jacks | 30 | 3 | 30 | | Bodyweight Squats | 30 | 3 | 30 | | Push-Ups | 20 | 3 | 30 | | High Knees | 30 | 3 | 30 | | Plank | 30 | 3 | 30 |

2. Intermediate HIIT Workout Plan

Difficulty Level: Moderate
Equipment Needed: Dumbbells (5-15 lbs)
Calories Burned: ~300-400 per session

| Exercise | Duration (Seconds) | Sets | Rest (Seconds) | |-------------------------|--------------------|------|-----------------| | Burpees | 30 | 4 | 30 | | Dumbbell Thrusters | 30 | 4 | 30 | | Mountain Climbers | 30 | 4 | 30 | | Russian Twists | 30 | 4 | 30 | | Jump Squats | 30 | 4 | 30 |

3. Advanced HIIT Workout Plan

Difficulty Level: Hard
Equipment Needed: Kettlebell, Resistance Bands
Calories Burned: ~400-600 per session

| Exercise | Duration (Seconds) | Sets | Rest (Seconds) | |-------------------------|--------------------|------|-----------------| | Kettlebell Swings | 40 | 5 | 20 | | Box Jumps | 40 | 5 | 20 | | Push-Up to Renegade Row | 40 | 5 | 20 | | Skater Jumps | 40 | 5 | 20 | | Plank Jacks | 40 | 5 | 20 |

4. Tabata HIIT Workout Plan

Difficulty Level: All Levels
Equipment Needed: Timer
Calories Burned: ~250-500 per session

| Exercise | Duration (Seconds) | Sets | Rest (Seconds) | |-------------------|--------------------|------|-----------------| | Burpees | 20 | 8 | 10 | | Squat Jumps | 20 | 8 | 10 | | Push-Ups | 20 | 8 | 10 | | High Knees | 20 | 8 | 10 |

5. Cardio HIIT Workout Plan

Difficulty Level: Moderate
Equipment Needed: Jump Rope
Calories Burned: ~300-400 per session

| Exercise | Duration (Seconds) | Sets | Rest (Seconds) | |-------------------|--------------------|------|-----------------| | Jump Rope | 40 | 4 | 20 | | Sprint in Place | 40 | 4 | 20 | | Lateral Shuffles | 40 | 4 | 20 | | Butt Kickers | 40 | 4 | 20 |

6. Strength HIIT Workout Plan

Difficulty Level: Moderate to Hard
Equipment Needed: Dumbbells, Resistance Bands
Calories Burned: ~350-500 per session

| Exercise | Duration (Seconds) | Sets | Rest (Seconds) | |-------------------------|--------------------|------|-----------------| | Dumbbell Deadlifts | 30 | 4 | 30 | | Push Press | 30 | 4 | 30 | | Plank Rows | 30 | 4 | 30 | | Goblet Squats | 30 | 4 | 30 |

7. Outdoor HIIT Workout Plan

Difficulty Level: Moderate
Equipment Needed: None or Resistance Bands
Calories Burned: ~300-500 per session

| Exercise | Duration (Seconds) | Sets | Rest (Seconds) | |-------------------------|--------------------|------|-----------------| | Hill Sprints | 30 | 5 | 60 | | Lunges | 30 | 5 | 30 | | Push-Ups on Grass | 30 | 5 | 30 | | Side Shuffles | 30 | 5 | 30 |

8. Family HIIT Workout Plan

Difficulty Level: All Levels
Equipment Needed: None
Calories Burned: ~150-250 per session

| Exercise | Duration (Seconds) | Sets | Rest (Seconds) | |-------------------------|--------------------|------|-----------------| | Animal Walks (Bear Crawl)| 30 | 3 | 30 | | Freeze Dance | 30 | 3 | 30 | | Balloon Pop Squats | 30 | 3 | 30 | | Partner Exercises | 30 | 3 | 30 |

9. Core HIIT Workout Plan

Difficulty Level: Moderate
Equipment Needed: Stability Ball
Calories Burned: ~300-400 per session

| Exercise | Duration (Seconds) | Sets | Rest (Seconds) | |-------------------------|--------------------|------|-----------------| | Stability Ball Pass | 30 | 4 | 30 | | Plank with Ball Roll | 30 | 4 | 30 | | Side Plank Dips | 30 | 4 | 30 |

10. HIIT for Busy Professionals

Difficulty Level: Easy to Moderate
Equipment Needed: None
Calories Burned: ~200-300 per session

| Exercise | Duration (Seconds) | Sets | Rest (Seconds) | |-------------------------|--------------------|------|-----------------| | Quick Burpees | 20 | 5 | 10 | | Desk Push-Ups | 20 | 5 | 10 | | Chair Dips | 20 | 5 | 10 | | Standing Oblique Crunches| 20 | 5 | 10 |

With these HIIT workout plans, you can easily find a routine that fits your fitness level and schedule. For those looking for guidance and support, HipTrain offers affordable live 1-on-1 video personal training with certified trainers. Our flexible scheduling options make it easy for busy professionals to stay on track with their fitness goals, and our services are HSA/FSA approved for eligible expenses.