Best HIIT Workout Plans for Every Fitness Level

High-Intensity Interval Training (HIIT) is one of the most effective ways to burn calories, improve cardiovascular health, and build muscle in a short amount of time. With various HIIT workout plans available, it's essential to find the right one that suits your fitness level and goals. In this article, we present the Best HIIT Workout Plans for Every Fitness Level to help you elevate your training routine in 2025.

Updated January 2026

1. Beginner HIIT Workout Plan

Equipment Needed: None
Duration: 20 minutes
Difficulty Level: Easy
Calories Burned: ~150

| Exercise | Duration | Sets | |-------------------|-----------|-------| | Jumping Jacks | 30 seconds| 3 | | Bodyweight Squats | 30 seconds| 3 | | Push-ups | 30 seconds| 3 | | Rest | 30 seconds| 3 |

Tips:

• Focus on form rather than speed.
• Increase rest time if needed.

2. Intermediate HIIT Workout Plan

Equipment Needed: Dumbbells (5-10 lbs)
Duration: 30 minutes
Difficulty Level: Moderate
Calories Burned: ~300

| Exercise | Duration | Sets | |-----------------------|-----------|-------| | Burpees | 40 seconds| 4 | | Dumbbell Thrusters | 40 seconds| 4 | | Plank Jacks | 40 seconds| 4 | | Rest | 20 seconds| 4 |

Tips:

• Maintain a steady pace and keep your core engaged.

3. Advanced HIIT Workout Plan

Equipment Needed: Kettlebell or Barbell
Duration: 40 minutes
Difficulty Level: Hard
Calories Burned: ~500

| Exercise | Duration | Sets | |-----------------------|-----------|-------| | Kettlebell Swings | 50 seconds| 5 | | Box Jumps | 50 seconds| 5 | | Mountain Climbers | 50 seconds| 5 | | Rest | 10 seconds| 5 |

Tips:

• Ensure proper technique to prevent injury.

4. Total Body HIIT Workout Plan

Equipment Needed: Resistance Bands
Duration: 30 minutes
Difficulty Level: Moderate
Calories Burned: ~400

| Exercise | Duration | Sets | |-----------------------|-----------|-------| | Resistance Band Rows | 40 seconds| 4 | | Jump Squats | 40 seconds| 4 | | Push-up to Side Plank | 40 seconds| 4 | | Rest | 20 seconds| 4 |

Tips:

• Use a resistance band that challenges you but allows for proper form.

5. Cardio-Focused HIIT Workout Plan

Equipment Needed: Jump Rope
Duration: 25 minutes
Difficulty Level: Moderate
Calories Burned: ~350

| Exercise | Duration | Sets | |-----------------------|-----------|-------| | Jump Rope | 1 minute | 5 | | High Knees | 30 seconds| 5 | | Skaters | 30 seconds| 5 | | Rest | 30 seconds| 5 |

Tips:

• Keep your jumps light to minimize impact on your joints.

6. Strength-Focused HIIT Workout Plan

Equipment Needed: Dumbbells, Mat
Duration: 35 minutes
Difficulty Level: Hard
Calories Burned: ~450

| Exercise | Duration | Sets | |-----------------------|-----------|-------| | Deadlifts | 40 seconds| 4 | | Push Press | 40 seconds| 4 | | Lunges | 40 seconds| 4 | | Rest | 20 seconds| 4 |

Tips:

• Focus on lifting heavy enough to challenge yourself while maintaining form.

7. Core-Focused HIIT Workout Plan

Equipment Needed: Exercise Mat
Duration: 20 minutes
Difficulty Level: Moderate
Calories Burned: ~200

| Exercise | Duration | Sets | |-----------------------|-----------|-------| | Plank | 30 seconds| 3 | | Russian Twists | 30 seconds| 3 | | Bicycle Crunches | 30 seconds| 3 | | Rest | 30 seconds| 3 |

Tips:

• Engage your core throughout each exercise.

8. Flexibility and Recovery HIIT Workout Plan

Equipment Needed: None
Duration: 25 minutes
Difficulty Level: Easy
Calories Burned: ~100

| Exercise | Duration | Sets | |-----------------------|-----------|-------| | Dynamic Stretching | 1 minute | 3 | | Yoga Flows | 1 minute | 3 | | Cool Down Stretches | 1 minute | 3 | | Rest | 1 minute | 3 |

Tips:

• Focus on breathing and relaxation.

9. Kids HIIT Workout Plan (Bonus)

Equipment Needed: None
Duration: 20 minutes
Difficulty Level: Easy
Calories Burned: ~100

| Exercise | Duration | Sets | |-----------------------|-----------|-------| | Animal Walks | 30 seconds| 3 | | Dance Break | 30 seconds| 3 | | Balloon Pop (running) | 30 seconds| 3 | | Rest | 30 seconds| 3 |

Tips:

• Keep the atmosphere fun and energetic!

Why Choose HipTrain?

With HipTrain, you can access affordable personal training tailored to your fitness level. Our live 1-on-1 video personal training sessions are designed to fit your busy schedule, and our certified personal trainers ensure you receive personalized guidance. Plus, with HSA/FSA eligibility for eligible expenses, investing in your health has never been easier.