Best HIIT Workout Plans for Efficient Fat Loss 2025

Updated December 2025

High-Intensity Interval Training (HIIT) has become a go-to method for those looking to shed fat efficiently while maximizing their workout time. With its ability to burn calories quickly and boost metabolism, HIIT workouts have gained popularity among fitness enthusiasts. In this article, we will explore the Best HIIT Workout Plans for Efficient Fat Loss in 2025.

1. Basic Beginner HIIT Workout

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

| Exercise | Duration | Sets | |---------------------|--------------|------| | Jumping Jacks | 30 seconds | 3 | | Bodyweight Squats | 30 seconds | 3 | | High Knees | 30 seconds | 3 | | Rest | 30 seconds | 3 |

2. Bodyweight HIIT Blast

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 300-450 per session

| Exercise | Duration | Sets | |---------------------|--------------|------| | Burpees | 40 seconds | 4 | | Push-Ups | 30 seconds | 4 | | Mountain Climbers | 40 seconds | 4 | | Rest | 20 seconds | 4 |

3. HIIT with Dumbbells

Equipment Needed: Dumbbells (5-15 lbs)
Difficulty Level: Intermediate
Calories Burned: Approximately 400-600 per session

| Exercise | Duration | Sets | |---------------------|--------------|------| | Dumbbell Thrusters | 30 seconds | 4 | | Renegade Rows | 30 seconds | 4 | | Jump Squats | 30 seconds | 4 | | Rest | 30 seconds | 4 |

4. Tabata HIIT Workout

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 400-700 per session

| Exercise | Duration | Sets | |---------------------|--------------|------| | Sprint in Place | 20 seconds | 8 | | Push-Ups | 20 seconds | 8 | | Burpees | 20 seconds | 8 | | Rest | 10 seconds | 8 |

5. HIIT Cardio and Strength Combo

Equipment Needed: Resistance bands, Dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 350-550 per session

| Exercise | Duration | Sets | |---------------------|--------------|------| | Resistance Band Squats | 40 seconds | 4 | | Push-Up to Side Plank | 30 seconds | 4 | | Jump Rope | 40 seconds | 4 | | Rest | 20 seconds | 4 |

6. HIIT for Busy Professionals

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

| Exercise | Duration | Sets | |---------------------|--------------|------| | Step-Ups | 30 seconds | 3 | | Seated Leg Raises | 30 seconds | 3 | | Plank | 30 seconds | 3 | | Rest | 30 seconds | 3 |

7. Kettlebell HIIT Workout

Equipment Needed: Kettlebell (10-25 lbs)
Difficulty Level: Advanced
Calories Burned: Approximately 500-800 per session

| Exercise | Duration | Sets | |---------------------|--------------|------| | Kettlebell Swings | 30 seconds | 4 | | Kettlebell Snatch | 30 seconds | 4 | | Goblet Squats | 30 seconds | 4 | | Rest | 30 seconds | 4 |

8. Full-Body HIIT Circuit

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 300-500 per session

| Exercise | Duration | Sets | |---------------------|--------------|------| | Jumping Lunges | 30 seconds | 4 | | Plank Jacks | 30 seconds | 4 | | Tuck Jumps | 30 seconds | 4 | | Rest | 30 seconds | 4 |

9. Advanced Plyometric HIIT

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 500-700 per session

| Exercise | Duration | Sets | |---------------------|--------------|------| | Box Jumps | 30 seconds | 5 | | Plyo Push-Ups | 30 seconds | 5 | | Skater Jumps | 30 seconds | 5 | | Rest | 30 seconds | 5 |

10. HIIT Cool Down and Stretch

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 100-150 per session

| Exercise | Duration | Sets | |---------------------|--------------|------| | Standing Forward Bend| 30 seconds | 1 | | Seated Hamstring Stretch | 30 seconds | 1 | | Child’s Pose | 30 seconds | 1 | | Deep Breathing | 2 minutes | 1 |

Why Choose HipTrain for Your HIIT Workouts?

If you're looking to maximize your fat loss efforts with personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers. Our flexible scheduling is perfect for busy professionals, and our sessions are HSA/FSA approved, making it easier to invest in your health.

Incorporate these HIIT workout plans into your routine for efficient fat loss in 2025, and consider leveraging the expertise of HipTrain to elevate your training experience!