Best HIIT Workout Plans for Busy Professionals in 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is one of the most effective workout methods for busy professionals looking to squeeze in a solid workout in a short amount of time. With the right HIIT workout plan, you can maximize your results with minimal time investment. Here are the Best HIIT Workout Plans for busy professionals in 2025, designed to fit into your hectic schedule.

1. The 20-Minute Full-Body Blast

Duration: 20 minutes
Equipment Needed: Dumbbells or resistance bands
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400

| Exercise | Reps | Sets | |-----------------------|------|------| | Jump Squats | 15 | 3 | | Push-Ups | 10 | 3 | | Burpees | 12 | 3 | | Dumbbell Thrusters | 10 | 3 | | Plank Jacks | 15 | 3 |

2. Quick Cardio HIIT

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |-----------------------|----------|------| | High Knees | 30 sec | 4 | | Mountain Climbers | 30 sec | 4 | | Rest | 30 sec | 4 | | Jumping Jacks | 30 sec | 4 | | Burpees | 30 sec | 4 |

3. Strength and Conditioning HIIT

Duration: 30 minutes
Equipment Needed: Kettlebell or dumbbell
Difficulty Level: Advanced
Calories Burned: Approximately 400-500

| Exercise | Reps | Sets | |-----------------------|------|------| | Kettlebell Swings | 15 | 4 | | Push Press | 10 | 4 | | Goblet Squats | 12 | 4 | | Plank to Push-Up | 10 | 4 | | Russian Twists | 15 | 4 |

4. Office HIIT Break

Duration: 10 minutes
Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 100-150

| Exercise | Duration | Sets | |-----------------------|----------|------| | Desk Push-Ups | 30 sec | 3 | | Chair Dips | 30 sec | 3 | | Standing Calf Raises | 30 sec | 3 | | Wall Sit | 30 sec | 3 | | Shoulder Taps | 30 sec | 3 |

5. Tabata Training

Duration: 16 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Duration | Sets | |-----------------------|----------|------| | Burpees | 20 sec | 8 | | Rest | 10 sec | 8 | | Squat Jumps | 20 sec | 8 | | Rest | 10 sec | 8 |

6. HIIT with Bands

Duration: 25 minutes
Equipment Needed: Resistance bands
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400

| Exercise | Reps | Sets | |-----------------------|------|------| | Band Squats | 15 | 3 | | Bent Over Rows | 12 | 3 | | Lateral Band Walks | 10 | 3 | | Band Chest Press | 12 | 3 | | Standing Band Twists | 15 | 3 |

7. HIIT for Weight Loss

Duration: 30 minutes
Equipment Needed: Dumbbells
Difficulty Level: Advanced
Calories Burned: Approximately 400-600

| Exercise | Reps | Sets | |-----------------------|------|------| | Clean and Press | 10 | 4 | | Box Jumps | 12 | 4 | | Deadlifts | 10 | 4 | | Bicycle Crunches | 15 | 4 | | Skaters | 12 | 4 |

8. Core Crusher HIIT

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

| Exercise | Duration | Sets | |-----------------------|----------|------| | Plank | 30 sec | 3 | | Side Plank | 30 sec | 3 | | Bicycle Crunches | 30 sec | 3 | | Russian Twists | 30 sec | 3 |

9. Family HIIT Fun

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 250-350

| Exercise | Reps | Sets | |-----------------------|------|------| | Jumping Jacks | 15 | 3 | | Animal Walks | 10 | 3 | | Partner Squats | 12 | 3 | | Balloon Toss | 15 | 3 |

10. Evening Wind Down HIIT

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 150-250

| Exercise | Duration | Sets | |-----------------------|----------|------| | Easy Jog | 1 min | 3 | | Stretching | 30 sec | 3 | | Bodyweight Squats | 10 | 3 | | Deep Breathing | 1 min | 3 |

Why Choose HipTrain?

With the growing demand for effective and efficient workout plans, HipTrain stands out as an affordable solution for busy professionals. Our live 1-on-1 video personal training sessions allow you to receive personalized coaching from certified trainers right from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.

Whether you're looking to enhance your HIIT training or need a tailored plan that fits your schedule, HipTrain is here to help you achieve your fitness goals.