Best HIIT Workout Plans for Beginners in 2025

High-Intensity Interval Training (HIIT) is an effective way to get fit quickly, especially for beginners looking to burn calories and improve cardiovascular health. In 2025, there are numerous HIIT workout plans tailored for beginners that are easy to follow and can be done from the comfort of your home. Here’s a list of the best HIIT workout plans you can start today!

Updated January 2026

1. Basic Bodyweight HIIT

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 300-400 in 30 minutes

| 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. Beginner Cardio HIIT

Equipment Needed: Mat
Difficulty Level: Easy
Calories Burned: Approximately 250-350 in 30 minutes

| Exercise | Duration | Sets | |------------------------|----------|------| | Burpees | 30 sec | 3 | | Mountain Climbers | 30 sec | 3 | | Skaters | 30 sec | 3 | | Plank | 30 sec | 3 | | Rest | 30 sec | 3 |

3. Dumbbell HIIT

Equipment Needed: Dumbbells (5-10 lbs)
Difficulty Level: Moderate
Calories Burned: Approximately 300-400 in 30 minutes

| Exercise | Duration | Sets | |-----------------------|----------|------| | Dumbbell Thrusters | 30 sec | 3 | | Bent-over Rows | 30 sec | 3 | | Dumbbell Deadlifts | 30 sec | 3 | | Push Press | 30 sec | 3 | | Rest | 30 sec | 3 |

4. Low-Impact HIIT

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 200-300 in 30 minutes

| Exercise | Duration | Sets | |-----------------------|----------|------| | Step Touches | 30 sec | 3 | | Seated Leg Lifts | 30 sec | 3 | | Wall Push-Ups | 30 sec | 3 | | Chair Squats | 30 sec | 3 | | Rest | 30 sec | 3 |

5. Tabata HIIT

Equipment Needed: Timer
Difficulty Level: Moderate
Calories Burned: Approximately 300-400 in 20 minutes

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

6. Core-Focused HIIT

Equipment Needed: Mat
Difficulty Level: Moderate
Calories Burned: Approximately 250-350 in 30 minutes

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

7. Full-Body HIIT

Equipment Needed: None
Difficulty Level: Moderate
Calories Burned: Approximately 350-450 in 30 minutes

| Exercise | Duration | Sets | |-----------------------|----------|------| | Burpees | 30 sec | 3 | | Jumping Lunges | 30 sec | 3 | | Plank to Push-Up | 30 sec | 3 | | Side Lunges | 30 sec | 3 | | Rest | 30 sec | 3 |

8. Outdoor HIIT

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 300-400 in 30 minutes

| Exercise | Duration | Sets | |-----------------------|----------|------| | Sprints | 30 sec | 3 | | Walking Lunges | 30 sec | 3 | | Hill Climbers | 30 sec | 3 | | Jumping Jacks | 30 sec | 3 | | Rest | 30 sec | 3 |

9. Family-Friendly HIIT

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 250-350 in 30 minutes

| Exercise | Duration | Sets | |-----------------------|----------|------| | Dance Party | 30 sec | 3 | | Animal Walks | 30 sec | 3 | | Freeze Tag | 30 sec | 3 | | Relay Races | 30 sec | 3 | | Rest | 30 sec | 3 |

10. Evening Wind Down HIIT

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 200-300 in 30 minutes

| Exercise | Duration | Sets | |-----------------------|----------|------| | Gentle High Knees | 30 sec | 3 | | Slow Jumping Jacks | 30 sec | 3 | | Stretching Planks | 30 sec | 3 | | Yoga Flow | 30 sec | 3 | | Rest | 30 sec | 3 |

Conclusion

These beginner HIIT workout plans can help you kickstart your fitness journey in 2025. Remember, consistency is key! If you’re looking for affordable online training and personalized coaching, HipTrain offers live 1-on-1 video personal training with certified trainers at flexible times that suit your busy schedule. Plus, our services are HSA/FSA approved, making it easier for you to invest in your health.