Best HIIT Workout Plans for Different Fitness Levels

High-Intensity Interval Training (HIIT) is one of the most effective workout strategies for burning calories and improving cardiovascular fitness in a short amount of time. Whether you're a beginner, intermediate, or advanced fitness enthusiast, there’s a HIIT workout plan tailored just for you. Here are the best HIIT workouts for different fitness levels, updated January 2026.

1. Beginner HIIT Workout Plan

Overview

• Duration: 20 minutes
• Equipment Needed: None (bodyweight)
• Calories Burned: Approximately 150-200

Workout Table

| Exercise | Duration (seconds) | Sets | |------------------|-------------------|------| | Jumping Jacks | 30 | 3 | | Bodyweight Squats| 30 | 3 | | Push-Ups | 30 | 3 | | Rest | 30 | 3 |

2. Intermediate HIIT Workout Plan

Overview

• Duration: 30 minutes
• Equipment Needed: Dumbbells (5-10 lbs)
• Calories Burned: Approximately 250-300

Workout Table

| Exercise | Duration (seconds) | Sets | |------------------------|-------------------|------| | Burpees | 45 | 4 | | Dumbbell Thrusters | 45 | 4 | | Mountain Climbers | 45 | 4 | | Rest | 30 | 4 |

3. Advanced HIIT Workout Plan

Overview

• Duration: 40 minutes
• Equipment Needed: Kettlebell, resistance bands
• Calories Burned: Approximately 400-500

Workout Table

| Exercise | Duration (seconds) | Sets | |------------------------|-------------------|------| | Kettlebell Swings | 60 | 5 | | Box Jumps | 60 | 5 | | Battle Ropes | 60 | 5 | | Rest | 30 | 5 |

4. Bodyweight HIIT Workout Plan

Overview

• Duration: 25 minutes
• Equipment Needed: None
• Calories Burned: Approximately 200-250

Workout Table

| Exercise | Duration (seconds) | Sets | |------------------------|-------------------|------| | High Knees | 30 | 4 | | Plank Jacks | 30 | 4 | | Skaters | 30 | 4 | | Rest | 30 | 4 |

5. HIIT for Weight Loss

Overview

• Duration: 30 minutes
• Equipment Needed: Jump rope
• Calories Burned: Approximately 300-350

Workout Table

| Exercise | Duration (seconds) | Sets | |------------------------|-------------------|------| | Jump Rope | 45 | 4 | | Squat Jumps | 45 | 4 | | Push-Ups | 45 | 4 | | Rest | 30 | 4 |

6. Tabata HIIT Workout Plan

Overview

• Duration: 20 minutes
• Equipment Needed: None
• Calories Burned: Approximately 200-300

Workout Table

| Exercise | Duration (seconds) | Sets | |------------------------|-------------------|------| | Squats | 20 | 8 | | Rest | 10 | 8 | | Push-Ups | 20 | 8 | | Rest | 10 | 8 |

7. HIIT for Cardio Endurance

Overview

• Duration: 35 minutes
• Equipment Needed: Treadmill or stationary bike
• Calories Burned: Approximately 350-450

Workout Table

| Exercise | Duration (seconds) | Sets | |------------------------|-------------------|------| | Sprint (treadmill) | 30 | 6 | | Walk/slow pace | 90 | 6 | | Cool Down | 5 minutes | 1 |

8. Family-Friendly HIIT Workout Plan

Overview

• Duration: 30 minutes
• Equipment Needed: None
• Calories Burned: Approximately 200-300

Workout Table

| Exercise | Duration (seconds) | Sets | |------------------------|-------------------|------| | Freeze Dance | 60 | 4 | | Animal Walks | 60 | 4 | | Relay Races | 60 | 4 | | Rest | 30 | 4 |

9. HIIT for Busy Professionals

Overview

• Duration: 15 minutes
• Equipment Needed: None
• Calories Burned: Approximately 150-200

Workout Table

| Exercise | Duration (seconds) | Sets | |------------------------|-------------------|------| | Jumping Jacks | 30 | 2 | | Push-Ups | 30 | 2 | | Bodyweight Lunges | 30 | 2 | | Rest | 30 | 2 |

10. Sport-Specific HIIT Workout Plan

Overview

• Duration: 30 minutes
• Equipment Needed: Sport-specific gear (e.g., soccer ball, basketball)
• Calories Burned: Approximately 300-400

Workout Table

| Exercise | Duration (seconds) | Sets | |------------------------|-------------------|------| | Dribbling (Basketball) | 45 | 4 | | Sprints (Soccer) | 45 | 4 | | Agility Ladder | 45 | 4 | | Rest | 30 | 4 |

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Each of these HIIT workout plans is designed to challenge your fitness level while keeping it engaging and effective. If you're looking for a personalized approach to your fitness journey, consider HipTrain. Our affordable live 1-on-1 video personal training sessions are perfect for busy professionals, and we are HSA/FSA approved for eligible expenses.