Best HIIT Workout Plans for Efficient Burn 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way for busy professionals to achieve an efficient workout in a short amount of time. With effective HIIT workout plans, you can burn calories, build endurance, and improve your overall fitness without spending hours at the gym. Here are the best HIIT workout plans for 2026 that cater to various fitness levels and preferences.

1. The 20-Minute Full Body Blast

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

| Exercise | Duration | Sets | |------------------|----------|------| | Jumping Jacks | 1 min | 3 | | Push-ups | 45 sec | 3 | | Bodyweight Squats| 1 min | 3 | | High Knees | 1 min | 3 | | Plank | 30 sec | 3 |

2. Tabata Training

Equipment Needed: Kettlebell or Dumbbell
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Duration | Sets | |------------------|----------|------| | Kettlebell Swings| 20 sec | 8 | | Rest | 10 sec | 8 | | Burpees | 20 sec | 8 | | Rest | 10 sec | 8 |

3. 30-Minute Cardio HIIT

Equipment Needed: Jump Rope
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | |------------------|----------|------| | Jump Rope | 1 min | 5 | | Rest | 30 sec | 5 | | Mountain Climbers| 1 min | 5 | | Rest | 30 sec | 5 |

4. Strength and Cardio Combo

Equipment Needed: Dumbbells
Difficulty Level: Advanced
Calories Burned: Approximately 400-500

| Exercise | Duration | Sets | |------------------|----------|------| | Dumbbell Thrusters| 1 min | 4 | | Rest | 30 sec | 4 | | Box Jumps | 1 min | 4 | | Rest | 30 sec | 4 |

5. HIIT for Fat Loss

Equipment Needed: Resistance Bands
Difficulty Level: Intermediate
Calories Burned: Approximately 350-450

| Exercise | Duration | Sets | |------------------|----------|------| | Resistance Band Squats| 1 min| 3 | | Rest | 30 sec | 3 | | Push-up Rows | 1 min | 3 | | Rest | 30 sec | 3 |

6. Core Crusher HIIT

Equipment Needed: Stability Ball
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | |------------------|----------|------| | Stability Ball Pass| 1 min | 3 | | Rest | 30 sec | 3 | | Plank Jacks | 1 min | 3 | | Rest | 30 sec | 3 |

7. Outdoor HIIT Circuit

Equipment Needed: None (can use park benches)
Difficulty Level: All Levels
Calories Burned: Approximately 250-350

| Exercise | Duration | Sets | |------------------|----------|------| | Bench Dips | 1 min | 3 | | Sprints | 1 min | 3 | | Step-ups | 1 min | 3 | | Rest | 1 min | 3 |

8. HIIT Yoga Flow

Equipment Needed: Yoga Mat
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |------------------|----------|------| | Sun Salutations | 1 min | 5 | | Warrior Sequence | 1 min | 5 | | Rest | 30 sec | 5 |

9. HIIT with a Partner

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

| Exercise | Duration | Sets | |------------------|----------|------| | Partner Push-ups | 1 min | 4 | | Rest | 30 sec | 4 | | Partner Squats | 1 min | 4 | | Rest | 30 sec | 4 |

10. HIIT for Busy Professionals

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

| Exercise | Duration | Sets | |------------------|----------|------| | Burpees | 1 min | 4 | | Rest | 30 sec | 4 | | Jumping Lunges | 1 min | 4 | | Rest | 30 sec | 4 |

Why Choose HipTrain for Your HIIT Workouts?

At HipTrain, we provide affordable personal training that fits into your busy schedule. Our live 1-on-1 video personal training sessions allow you to work out from the comfort of your home, making it easier to stay committed to your fitness goals. Plus, our certified personal trainers will tailor your HIIT workouts to your specific needs and fitness level.

With flexible scheduling and the option to use your HSA/FSA for eligible expenses, HipTrain is the ideal choice for anyone looking to get fit efficiently in 2026.