Best HIIT Workout Plans for All Levels 2025

High-Intensity Interval Training (HIIT) has become one of the most popular workout methods due to its effectiveness in burning calories and improving fitness levels in a short amount of time. Whether you're a beginner or an experienced athlete, there's a HIIT workout plan tailored for you. Here are the best HIIT workout plans for all fitness levels in 2025, updated January 2026.

1. Beginner HIIT Workout Plan

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

| Exercise | Duration | Sets | |-------------------|----------|------| | Jumping Jacks | 30 sec | 3 | | Bodyweight Squats | 30 sec | 3 | | Push-Ups | 30 sec | 3 | | High Knees | 30 sec | 3 | | Rest | 30 sec | 3 |

2. Intermediate HIIT Workout Plan

Duration: 30 minutes
Equipment Needed: Dumbbells (5-10 lbs)
Difficulty Level: Moderate
Calories Burned: Approximately 250-350

| Exercise | Duration | Sets | |-----------------------|----------|------| | Burpees | 30 sec | 3 | | Dumbbell Thrusters | 30 sec | 3 | | Mountain Climbers | 30 sec | 3 | | Plank to Push-Up | 30 sec | 3 | | Rest | 30 sec | 3 |

3. Advanced HIIT Workout Plan

Duration: 40 minutes
Equipment Needed: Kettlebell, Resistance Bands
Difficulty Level: Hard
Calories Burned: Approximately 400-600

| Exercise | Duration | Sets | |---------------------------|----------|------| | Kettlebell Swings | 40 sec | 4 | | Jump Squats | 40 sec | 4 | | Plyometric Push-Ups | 40 sec | 4 | | Battle Ropes | 40 sec | 4 | | Rest | 20 sec | 4 |

4. Full-Body HIIT Workout Plan

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | |-------------------------|----------|------| | Jumping Jacks | 30 sec | 3 | | Lunges | 30 sec | 3 | | Plank Jacks | 30 sec | 3 | | Side Lunges | 30 sec | 3 | | Rest | 30 sec | 3 |

5. Cardio HIIT Workout Plan

Duration: 25 minutes
Equipment Needed: Jump Rope
Difficulty Level: Moderate
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |----------------------|----------|------| | Jump Rope | 1 min | 4 | | High Knees | 30 sec | 4 | | Skaters | 30 sec | 4 | | Burpees | 30 sec | 4 | | Rest | 30 sec | 4 |

6. Strength HIIT Workout Plan

Duration: 35 minutes
Equipment Needed: Dumbbells or Barbells
Difficulty Level: Intermediate
Calories Burned: Approximately 300-500

| Exercise | Duration | Sets | |------------------------|----------|------| | Dumbbell Deadlifts | 30 sec | 3 | | Push Press | 30 sec | 3 | | Renegade Rows | 30 sec | 3 | | Box Jumps | 30 sec | 3 | | Rest | 30 sec | 3 |

7. Tabata HIIT Workout Plan

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 200-300

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

8. Core-Focused HIIT Workout Plan

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

| Exercise | Duration | Sets | |-------------------------|----------|------| | Plank | 30 sec | 3 | | Russian Twists | 30 sec | 3 | | Bicycle Crunches | 30 sec | 3 | | Side Plank (each side) | 30 sec | 3 | | Rest | 30 sec | 3 |

9. Outdoor HIIT Workout Plan

Duration: 30 minutes
Equipment Needed: None (outdoor space)
Difficulty Level: All Levels
Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | |-------------------------|----------|------| | Sprint 100m | 30 sec | 5 | | Walking Lunges | 30 sec | 5 | | Bear Crawls | 30 sec | 5 | | Rest | 1 min | 5 |

10. Quick HIIT Workout Plan

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 100-150

| Exercise | Duration | Sets | |-------------------------|----------|------| | Jumping Jacks | 30 sec | 2 | | Bodyweight Squats | 30 sec | 2 | | Push-Ups | 30 sec | 2 | | High Knees | 30 sec | 2 | | Rest | 30 sec | 2 |

Conclusion

These HIIT workout plans are designed to suit various fitness levels and can be done at home or in the gym. For those looking for personalized training, HipTrain offers affordable 1-on-1 live video personal training sessions led by certified trainers. With flexible scheduling that accommodates busy professionals and HSA/FSA eligibility for eligible expenses, HipTrain is an excellent choice for your fitness journey.