Best HIIT Workout Plans for Beginners 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way for beginners to get fit, enhance endurance, and burn calories efficiently. Here are the best HIIT workout plans for beginners in 2025 that can be done at home or in a gym setting, emphasizing affordability and convenience.

1. Bodyweight HIIT Workout

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Easy
• Calories Burned: Approximately 200 calories

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

2. Dumbbell HIIT Workout

• Duration: 25 minutes
• Equipment Needed: Dumbbells
• Difficulty Level: Easy to Moderate
• Calories Burned: Approximately 250 calories

| Exercise | Reps | Sets | |----------------------|------|------| | Dumbbell Thrusters | 12 | 3 | | Bent-Over Rows | 12 | 3 | | Dumbbell Lunges | 10 per leg | 3 | | Russian Twists | 15 | 3 | | Burpees | 10 | 3 |

3. Cardio HIIT Workout

• Duration: 30 minutes
• Equipment Needed: Jump Rope (optional)
• Difficulty Level: Moderate
• Calories Burned: Approximately 300 calories

| Exercise | Duration | Sets | |----------------------|----------|------| | Jump Rope | 1 min | 3 | | High Knees | 30 sec | 3 | | Skaters | 30 sec | 3 | | Burpees | 30 sec | 3 | | Rest | 30 sec | 3 |

4. Tabata HIIT Workout

• Duration: 16 minutes
• Equipment Needed: Timer
• Difficulty Level: Moderate
• Calories Burned: Approximately 200 calories

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

5. Kickboxing HIIT Workout

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: Approximately 350 calories

| Exercise | Duration | Sets | |----------------------|----------|------| | Jab-Cross Combo | 1 min | 3 | | Front Kicks | 30 sec | 3 | | Side Kicks | 30 sec | 3 | | Rest | 30 sec | 3 |

6. Circuit HIIT Workout

• Duration: 30 minutes
• Equipment Needed: Resistance Bands
• Difficulty Level: Moderate
• Calories Burned: Approximately 300 calories

| Exercise | Reps | Sets | |----------------------|------|------| | Resistance Band Squats| 15 | 3 | | Banded Push-Ups | 10 | 3 | | Lateral Band Walks | 10 per side | 3 | | Plank Rows | 10 | 3 |

7. Yoga HIIT Workout

• Duration: 30 minutes
• Equipment Needed: Yoga Mat
• Difficulty Level: Easy to Moderate
• Calories Burned: Approximately 200 calories

| Exercise | Duration | Sets | |----------------------|----------|------| | Sun Salutations | 5 min | 1 | | Warrior II | 1 min | 3 | | Chair Pose | 30 sec | 3 | | Plank Pose | 30 sec | 3 |

8. Core-Focused HIIT Workout

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Easy to Moderate
• Calories Burned: Approximately 250 calories

| Exercise | Reps | Sets | |----------------------|------|------| | Crunches | 15 | 3 | | Bicycle Crunches | 15 | 3 | | Leg Raises | 10 | 3 | | Side Plank (each side) | 30 sec | 3 |

9. Outdoor HIIT Workout

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: Approximately 300 calories

| Exercise | Duration | Sets | |----------------------|----------|------| | Sprint | 30 sec | 5 | | Walk/Rest | 1 min | 5 |

10. Family HIIT Workout

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Easy
• Calories Burned: Approximately 200 calories

| Exercise | Reps | Sets | |----------------------|------|------| | Animal Walks | 30 sec | 3 | | Relay Races | 1 min | 3 | | Balloon Pop | 1 min | 3 |

These HIIT workouts are designed for beginners, focusing on bodyweight exercises and light weights that can be done at home without the need for expensive gym memberships.

For personalized guidance, flexibility, and affordable pricing, HipTrain offers live 1-on-1 video personal training sessions with certified trainers. Plus, our training sessions are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.