Best HIIT Workout Plans for Busy Schedules 2025

Finding time to work out can be a challenge for busy professionals. High-Intensity Interval Training (HIIT) is an effective solution, allowing you to maximize your workout in minimal time. Here are the best HIIT workout plans for 2025 that fit into even the busiest schedules.

Updated January 2026

1. 20-Minute Full Body Blast

Equipment Needed: Dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Sets | Reps | Duration | |--------------------|------|-------|----------| | Jump Squats | 3 | 15 | 30 sec | | Push-Ups | 3 | 12 | 30 sec | | Dumbbell Rows | 3 | 12 | 30 sec | | Burpees | 3 | 10 | 30 sec | | Plank | 3 | - | 30 sec |

2. Core Crusher HIIT

Equipment Needed: Mat
Difficulty Level: Beginner
Calories Burned: Approximately 150-250

| Exercise | Sets | Reps | Duration | |--------------------|------|-------|----------| | Bicycle Crunches | 4 | 15 | 30 sec | | Mountain Climbers | 4 | 15 | 30 sec | | Russian Twists | 4 | 15 | 30 sec | | Plank Jacks | 4 | 10 | 30 sec |

3. 15-Minute Tabata Workout

Equipment Needed: Timer
Difficulty Level: Advanced
Calories Burned: Approximately 300-400

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

4. Bodyweight HIIT for Beginners

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 100-200

| Exercise | Sets | Reps | Duration | |--------------------|------|-------|----------| | Bodyweight Squats | 3 | 15 | 30 sec | | Push-Ups | 3 | 8 | 30 sec | | Lunges | 3 | 10 | 30 sec | | Plank | 3 | - | 20 sec |

5. 30-Minute Cardio HIIT

Equipment Needed: Jump Rope
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

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

6. HIIT Strength Training

Equipment Needed: Dumbbells, Resistance Bands
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400

| Exercise | Sets | Reps | Duration | |--------------------|------|-------|----------| | Dumbbell Deadlifts | 3 | 12 | 30 sec | | Resistance Band Rows| 3 | 12 | 30 sec | | Overhead Press | 3 | 10 | 30 sec | | Lunges with Weights| 3 | 10 | 30 sec |

7. Quick Cardio Burn

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

| Exercise | Sets | Duration | |--------------------|------|-----------| | Jumping Jacks | 3 | 1 min | | Rest | 3 | 30 sec | | High Knees | 3 | 1 min | | Rest | 3 | 30 sec |

8. 10-Minute Express HIIT

Equipment Needed: None
Difficulty Level: All levels
Calories Burned: Approximately 100-200

| Exercise | Sets | Duration | |--------------------|------|-----------| | Burpees | 2 | 1 min | | Rest | 2 | 30 sec | | Plank | 2 | 1 min | | Rest | 2 | 30 sec |

9. HIIT for Fat Loss

Equipment Needed: Kettlebell
Difficulty Level: Intermediate
Calories Burned: Approximately 300-500

| Exercise | Sets | Reps | Duration | |--------------------|------|-------|----------| | Kettlebell Swings | 4 | 15 | 30 sec | | Push-Ups | 4 | 10 | 30 sec | | Jump Lunges | 4 | 10 | 30 sec |

10. Quick Stretch and Recovery

Equipment Needed: None
Difficulty Level: All levels
Calories Burned: Minimal

| Exercise | Sets | Duration | |--------------------|------|-----------| | Forward Bend | 1 | 1 min | | Cat-Cow Stretch | 1 | 1 min | | Child’s Pose | 1 | 1 min | | Seated Forward Bend | 1 | 1 min |

Why Choose HipTrain?

With HipTrain, you can experience live 1-on-1 video personal training sessions tailored to your busy schedule. Our certified trainers provide affordable fitness solutions that are HSA/FSA approved for eligible expenses. You won't have to choose between your career and your health; with flexible scheduling, you can fit workouts into your day seamlessly.