Best HIIT Workout Plans for Effective Home Training in 2025

As we step into 2025, finding efficient workout plans that fit into our busy schedules is more crucial than ever. High-Intensity Interval Training (HIIT) is a fantastic option for busy professionals looking to maximize their workouts in minimal time. Below, we’ve compiled the Best HIIT Workout Plans for Effective Home Training that can be done with little to no equipment, making them perfect for anyone looking to get fit from the comfort of their home.

Updated January 2026

1. The 20-Minute Total Body Burn

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

| Exercise | Reps | Sets | Duration | |-----------------------|---------|------|----------| | Jumping Jacks | 30 | 3 | 1 min | | Push-Ups | 10-15 | 3 | 1 min | | Bodyweight Squats | 15-20 | 3 | 1 min | | Burpees | 10 | 3 | 1 min | | Plank Hold | 30 sec | 3 | 1 min |

2. The 30-Minute Cardio Crusher

Equipment Needed: Dumbbells (optional)
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400

| Exercise | Reps | Sets | Duration | |-----------------------|---------|------|----------| | High Knees | 30 sec | 4 | 1 min | | Dumbbell Thrusters | 10-12 | 4 | 1 min | | Mountain Climbers | 30 sec | 4 | 1 min | | Skaters | 15-20 | 4 | 1 min | | Rest | - | 4 | 30 sec |

3. The 15-Minute Ab Blaster

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

| Exercise | Reps | Sets | Duration | |-----------------------|---------|------|----------| | Bicycle Crunches | 15-20 | 3 | 1 min | | Russian Twists | 15-20 | 3 | 1 min | | Leg Raises | 10-15 | 3 | 1 min | | Plank Jacks | 10-15 | 3 | 1 min | | Side Plank Hold | 30 sec | 3 | 1 min |

4. The 25-Minute Strength and Sculpt

Equipment Needed: Resistance bands or dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Reps | Sets | Duration | |-----------------------|---------|------|----------| | Resistance Band Squats| 15-20 | 3 | 1 min | | Bent Over Rows | 10-15 | 3 | 1 min | | Deadlifts | 10-15 | 3 | 1 min | | Overhead Press | 10-15 | 3 | 1 min | | Rest | - | 3 | 30 sec |

5. The 40-Minute Endurance Challenge

Equipment Needed: Jump rope (optional)
Difficulty Level: Advanced
Calories Burned: Approximately 400-600

| Exercise | Reps | Sets | Duration | |-----------------------|---------|------|----------| | Jump Rope | - | 5 | 2 min | | Burpee Broad Jumps | 10 | 5 | 1 min | | Squat Jumps | 10 | 5 | 1 min | | Push-Up to T-Plank | 10-12 | 5 | 1 min | | Rest | - | 5 | 30 sec |

6. The 30-Minute Family Fun HIIT

Equipment Needed: None
Difficulty Level: Family-friendly
Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | Duration | |-----------------------|---------|------|----------| | Animal Walks | 30 sec | 3 | 1 min | | Balloon Pop | 10-15 | 3 | 1 min | | Freeze Dance | - | 3 | 1 min | | Partner Wheelbarrow | 30 sec | 3 | 1 min | | Rest | - | 3 | 30 sec |

7. The 15-Minute Office Energizer

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

| Exercise | Reps | Sets | Duration | |-----------------------|---------|------|----------| | Desk Push-Ups | 10-15 | 2 | 1 min | | Chair Dips | 10-15 | 2 | 1 min | | Standing Calf Raises | 15-20 | 2 | 1 min | | Seated Leg Lifts | 15-20 | 2 | 1 min | | Rest | - | 2 | 30 sec |

8. The 30-Minute HIIT for Busy Moms

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400

| Exercise | Reps | Sets | Duration | |-----------------------|---------|------|----------| | Jumping Jacks | 30 sec | 4 | 1 min | | Squat to Calf Raise | 10-15 | 4 | 1 min | | Alternating Lunges | 10-12 | 4 | 1 min | | Plank Up-Downs | 10-15 | 4 | 1 min | | Rest | - | 4 | 30 sec |

9. The 20-Minute Express HIIT

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | Duration | |-----------------------|---------|------|----------| | Jumping Jacks | 30 sec | 3 | 1 min | | Push-Ups | 10-15 | 3 | 1 min | | Bodyweight Squats | 15-20 | 3 | 1 min | | Rest | - | 3 | 30 sec |

10. The 30-Minute HIIT for Beginners

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 250-350

| Exercise | Reps | Sets | Duration | |-----------------------|---------|------|----------| | Marching in Place | 1 min | 4 | 1 min | | Wall Sit | 30 sec | 4 | 1 min | | Modified Push-Ups | 10-15 | 4 | 1 min | | Standing Side Leg Lifts| 10-15 | 4 | 1 min | | Rest | - | 4 | 30 sec |

These HIIT workouts are designed to be quick, effective, and easy to incorporate into your daily routine, making them perfect for those with busy schedules.

Why Choose HipTrain?

HipTrain offers affordable personal training solutions that are perfect for individuals looking to enhance their fitness journey. With live 1-on-1 video personal training sessions led by certified trainers, you can receive personalized guidance and motivation right from your home. Plus, our services are HSA/FSA approved, making it easier to invest in your health.

Incorporate these HIIT workout plans into your routine and see the results for yourself!