Best HIIT Workout Plans for Busy Schedules in 2025

Finding time to work out can be a challenge for busy professionals. High-Intensity Interval Training (HIIT) is an excellent solution, offering efficient workouts that can be completed in a short amount of time. Below are the best HIIT workout plans for 2025, designed to fit seamlessly into your hectic lifestyle.

Updated January 2026

1. 20-Minute Full-Body HIIT Blast

• Duration: 20 minutes
• Equipment: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | Reps | |------------------------|----------|------|------| | Jumping Jacks | 30 sec | 4 | - | | Push-Ups | 30 sec | 4 | 10 | | Bodyweight Squats | 30 sec | 4 | 15 | | Mountain Climbers | 30 sec | 4 | - | | Plank | 30 sec | 4 | - |

2. 15-Minute Cardio HIIT

• Duration: 15 minutes
• Equipment: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 150-250

| Exercise | Duration | Sets | Reps | |------------------------|----------|------|------| | Burpees | 40 sec | 4 | 8 | | High Knees | 40 sec | 4 | - | | Skaters | 40 sec | 4 | - | | Rest | 20 sec | 4 | - |

3. 30-Minute Strength and Conditioning HIIT

• Duration: 30 minutes
• Equipment: Dumbbells (optional)
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | Reps | |------------------------|----------|------|------| | Dumbbell Thrusters | 45 sec | 4 | 10 | | Kettlebell Swings | 45 sec | 4 | 12 | | Push-Up to Renegade Row | 45 sec | 4 | 8 | | Box Jumps | 45 sec | 4 | 10 | | Rest | 15 sec | 4 | - |

4. 10-Minute Core HIIT

• Duration: 10 minutes
• Equipment: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 100-150

| Exercise | Duration | Sets | Reps | |------------------------|----------|------|------| | Bicycle Crunches | 30 sec | 3 | - | | Russian Twists | 30 sec | 3 | 15 | | Leg Raises | 30 sec | 3 | 10 | | Plank Jacks | 30 sec | 3 | - | | Rest | 30 sec | 3 | - |

5. 25-Minute Tabata HIIT

• Duration: 25 minutes
• Equipment: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-350

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

6. 30-Minute Low-Impact HIIT

• Duration: 30 minutes
• Equipment: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | Reps | |------------------------|----------|------|------| | Step Touches | 30 sec | 4 | - | | Bodyweight Squats | 30 sec | 4 | 10 | | Seated Leg Lifts | 30 sec | 4 | 12 | | Wall Push-Ups | 30 sec | 4 | 10 | | Rest | 30 sec | 4 | - |

7. 20-Minute HIIT for Busy Professionals

• Duration: 20 minutes
• Equipment: Resistance Bands
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | Reps | |------------------------|----------|------|------| | Resistance Band Squats | 30 sec | 4 | 12 | | Push-Up with Band Row | 30 sec | 4 | 10 | | Lateral Band Walks | 30 sec | 4 | 10 | | Rest | 30 sec | 4 | - |

8. 15-Minute HIIT Express

• Duration: 15 minutes
• Equipment: None
• Difficulty Level: All Levels
• Calories Burned: Approximately 150-200

| Exercise | Duration | Sets | Reps | |------------------------|----------|------|------| | Jump Squats | 30 sec | 4 | 10 | | Plank | 30 sec | 4 | - | | Side Lunges | 30 sec | 4 | 10 | | Rest | 30 sec | 4 | - |

9. 30-Minute HIIT with Weights

• Duration: 30 minutes
• Equipment: Dumbbells
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | Reps | |------------------------|----------|------|------| | Dumbbell Snatch | 45 sec | 4 | 8 | | Deadlifts | 45 sec | 4 | 10 | | Shoulder Press | 45 sec | 4 | 10 | | Rest | 15 sec | 4 | - |

10. 20-Minute HIIT Recovery Workout

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

| Exercise | Duration | Sets | Reps | |------------------------|----------|------|------| | Gentle Yoga Flow | 1 min | 3 | - | | Deep Breathing | 1 min | 3 | - | | Child's Pose | 1 min | 3 | - | | Rest | 30 sec | 3 | - |

These HIIT workouts are designed to be time-efficient and adaptable for busy professionals. They require minimal equipment and can be performed at home or in a gym.

For personalized training that fits your schedule and budget, consider HipTrain. With live 1-on-1 video sessions led by certified personal trainers, you can get the guidance you need without the hefty price tag of traditional gyms. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it even more accessible.