Best HIIT Workout Plans for Every Fitness Level 2025

High-Intensity Interval Training (HIIT) is one of the most effective ways to burn fat and improve cardiovascular fitness in a short amount of time. Whether you're a beginner or an advanced athlete, there's a HIIT workout plan that can help you achieve your fitness goals. Below is a list of the best HIIT workout plans for every fitness level, updated January 2026.

1. Beginner HIIT Workout Plan

Duration: 20 minutes
Equipment Needed: None
Calories Burned: Approximately 150-200

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

Tip: Focus on form rather than speed, and feel free to modify exercises as necessary.

2. Intermediate HIIT Workout Plan

Duration: 30 minutes
Equipment Needed: Dumbbells
Calories Burned: Approximately 250-300

| Exercise | Duration | Sets | |-----------------------|------------|-------| | Burpees | 40 seconds | 4 | | Dumbbell Thrusters | 40 seconds | 4 | | Mountain Climbers | 40 seconds | 4 | | Rest | 20 seconds | 4 |

Tip: Incorporate heavier weights to increase intensity.

3. Advanced HIIT Workout Plan

Duration: 40 minutes
Equipment Needed: Kettlebell
Calories Burned: Approximately 400-500

| Exercise | Duration | Sets | |-----------------------|------------|-------| | Kettlebell Swings | 50 seconds | 5 | | Box Jumps | 50 seconds | 5 | | High Knees | 50 seconds | 5 | | Rest | 10 seconds | 5 |

Tip: Maintain a steady pace while pushing your limits.

4. Total Body HIIT Workout Plan

Duration: 30 minutes
Equipment Needed: Resistance bands
Calories Burned: Approximately 300-350

| Exercise | Duration | Sets | |-----------------------|------------|-------| | Resistance Band Rows | 40 seconds | 4 | | Plank Jacks | 40 seconds | 4 | | Lateral Lunges | 40 seconds | 4 | | Rest | 20 seconds | 4 |

Tip: Use the bands to add resistance for more challenge.

5. Cardio HIIT Workout Plan

Duration: 25 minutes
Equipment Needed: Jump rope
Calories Burned: Approximately 200-300

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

Tip: Keep a light grip on the jump rope for better control.

6. Core-Focused HIIT Workout Plan

Duration: 20 minutes
Equipment Needed: Stability ball
Calories Burned: Approximately 150-200

| Exercise | Duration | Sets | |-----------------------|------------|-------| | Stability Ball Crunches| 30 seconds | 3 | | Plank to Side Plank | 30 seconds | 3 | | Russian Twists | 30 seconds | 3 | | Rest | 30 seconds | 3 |

Tip: Engage your core throughout each exercise for maximum effectiveness.

7. Equipment-Free HIIT Workout Plan

Duration: 20 minutes
Equipment Needed: None
Calories Burned: Approximately 150-200

| Exercise | Duration | Sets | |-----------------------|------------|-------| | Burpees | 30 seconds | 3 | | Squat Jumps | 30 seconds | 3 | | Plank Jacks | 30 seconds | 3 | | Rest | 30 seconds | 3 |

Tip: This workout can be done anywhere, making it perfect for busy schedules.

8. HIIT Workout Plan for Weight Loss

Duration: 30 minutes
Equipment Needed: Mat
Calories Burned: Approximately 350-400

| Exercise | Duration | Sets | |-----------------------|------------|-------| | Jump Squats | 40 seconds | 4 | | Plank Up-Downs | 40 seconds | 4 | | Side Lunges | 40 seconds | 4 | | Rest | 20 seconds | 4 |

Tip: Combine this workout with a balanced diet for optimal weight loss results.

9. Family-Friendly HIIT Workout Plan

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

| Exercise | Duration | Sets | |-----------------------|------------|-------| | Animal Walks | 30 seconds | 3 | | Dance Party | 30 seconds | 3 | | Balloon Toss | 30 seconds | 3 | | Rest | 30 seconds | 3 |

Tip: Involve the whole family for a fun and active time together!

10. Outdoor HIIT Workout Plan

Duration: 30 minutes
Equipment Needed: None
Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | |-----------------------|------------|-------| | Sprints | 30 seconds | 4 | | Hill Climbs | 30 seconds | 4 | | Bear Crawls | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Tip: Enjoy the fresh air and change of scenery while getting fit!

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No matter your fitness level, these HIIT workout plans can help you achieve your goals effectively. Plus, with HipTrain's affordable personal training options, you can receive personalized guidance from certified trainers in the comfort of your home. All sessions are live 1-on-1 video calls, and eligible expenses can be covered by HSA/FSA.