Best HIIT Workout Plans for Beginners and Busy Professionals 2025

High-Intensity Interval Training (HIIT) is an incredibly efficient way for beginners and busy professionals to stay fit and healthy. These workouts can be completed in as little as 20-30 minutes, making them perfect for those with tight schedules. Here are the Best HIIT Workout Plans for 2025 that cater to both beginners and busy individuals.

1. Beginner’s Bodyweight HIIT

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

| Exercise | Duration | Sets | |------------------|-----------|------| | Jumping Jacks | 30 seconds| 3 | | Bodyweight Squats| 30 seconds| 3 | | Push-ups | 30 seconds| 3 | | High Knees | 30 seconds| 3 | | Plank | 30 seconds| 3 |

2. Tabata HIIT for Beginners

• Duration: 28 minutes
• Equipment Needed: Timer
• Difficulty Level: Easy to Moderate
• Calories Burned: Approximately 200-250

| Exercise | Duration (20s on/10s off) | Sets | |------------------|---------------------------|------| | Burpees | 20 seconds | 8 | | Mountain Climbers| 20 seconds | 8 | | Squat Jumps | 20 seconds | 8 | | Push-up to T-Plank| 20 seconds | 8 |

3. HIIT with Dumbbells

• Duration: 30 minutes
• Equipment Needed: Dumbbells (light to moderate weight)
• Difficulty Level: Moderate
• Calories Burned: Approximately 250-300

| Exercise | Duration | Sets | |-------------------------|-----------|------| | Dumbbell Thrusters | 45 seconds| 3 | | Renegade Rows | 45 seconds| 3 | | Dumbbell Swings | 45 seconds| 3 | | Push Press | 45 seconds| 3 | | Rest | 1 minute | 3 |

4. Quick Cardio HIIT

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |------------------|-----------|------| | Burpees | 30 seconds| 3 | | Skaters | 30 seconds| 3 | | Jump Squats | 30 seconds| 3 | | Plank Jacks | 30 seconds| 3 | | Rest | 1 minute | 3 |

5. HIIT for Busy Professionals

• Duration: 20 minutes
• Equipment Needed: Resistance Bands
• Difficulty Level: Moderate
• Calories Burned: Approximately 200-250

| Exercise | Duration | Sets | |-------------------------|-----------|------| | Resistance Band Squats | 45 seconds| 3 | | Band Rows | 45 seconds| 3 | | Lateral Band Walks | 45 seconds| 3 | | Band Chest Press | 45 seconds| 3 | | Rest | 1 minute | 3 |

6. Core-Focused HIIT

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

| Exercise | Duration | Sets | |-------------------------|-----------|------| | Plank | 30 seconds| 3 | | Russian Twists | 30 seconds| 3 | | Bicycle Crunches | 30 seconds| 3 | | Leg Raises | 30 seconds| 3 | | Rest | 1 minute | 3 |

7. HIIT with Stability Ball

• Duration: 30 minutes
• Equipment Needed: Stability Ball
• Difficulty Level: Moderate
• Calories Burned: Approximately 250-300

| Exercise | Duration | Sets | |-------------------------|-----------|------| | Stability Ball Pass | 30 seconds| 3 | | Stability Ball Squats | 30 seconds| 3 | | Stability Ball Push-Ups | 30 seconds| 3 | | Stability Ball Roll-Out | 30 seconds| 3 |

8. Outdoor HIIT

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Easy to Moderate
• Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |-------------------------|-----------|------| | Sprint | 30 seconds| 3 | | Walking Lunges | 30 seconds| 3 | | Jumping Jacks | 30 seconds| 3 | | Bear Crawls | 30 seconds| 3 |

9. HIIT for Weight Loss

• Duration: 30 minutes
• Equipment Needed: Kettlebell
• Difficulty Level: Moderate to Hard
• Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | |-------------------------|-----------|------| | Kettlebell Swings | 40 seconds| 3 | | Kettlebell Deadlifts | 40 seconds| 3 | | Kettlebell Goblet Squats| 40 seconds| 3 | | Kettlebell Rows | 40 seconds| 3 |

10. HIIT with Jump Rope

• Duration: 20 minutes
• Equipment Needed: Jump Rope
• Difficulty Level: Moderate
• Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | |-------------------------|-----------|------| | Jump Rope | 1 minute | 3 | | Rest | 30 seconds| 3 | | Side-to-Side Jumps | 1 minute | 3 | | Rest | 30 seconds| 3 |

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Updated January 2026, these HIIT workouts are ideal for beginners and busy professionals looking to maintain fitness without spending hours at the gym. Remember, consistency is key, and incorporating these routines into your weekly schedule can lead to significant improvements in your fitness levels.

For those who want personalized guidance, consider HipTrain. Our live 1-on-1 video personal training sessions are not only affordable but also flexible enough to fit into your busy lifestyle. Plus, our services are HSA/FSA approved for eligible expenses!