Best HIIT Workout Plans for Fast Results

High-Intensity Interval Training (HIIT) is one of the most effective workout methods for busy professionals looking to achieve fast results in their fitness journey. With HIIT, you can burn calories, build muscle, and improve your cardiovascular health in a fraction of the time compared to traditional workouts. Updated December 2025, here are the best HIIT workout plans to help you maximize your results.

1. The 20-Minute Fat Torch

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: 200-300

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

2. Total Body Blast

Duration: 30 minutes
Equipment Needed: Dumbbells
Difficulty Level: Intermediate
Calories Burned: 300-400

| Exercise | Duration | Sets | |-----------------------|----------|------| | Burpees | 1 min | 4 | | Dumbbell Thrusters | 1 min | 4 | | Mountain Climbers | 1 min | 4 | | Russian Twists | 1 min | 4 | | Rest | 30 sec | 4 |

3. Core Crusher

Duration: 25 minutes
Equipment Needed: Stability Ball
Difficulty Level: Intermediate
Calories Burned: 250-350

| Exercise | Duration | Sets | |-------------------------|----------|------| | Stability Ball Pass | 1 min | 3 | | Plank with Alternating Toe Touches | 1 min | 3 | | Bicycle Crunches | 1 min | 3 | | Side Planks | 30 sec | 3 | | Rest | 30 sec | 3 |

4. HIIT Cardio Circuit

Duration: 30 minutes
Equipment Needed: Jump Rope
Difficulty Level: Advanced
Calories Burned: 400-500

| Exercise | Duration | Sets | |-------------------|----------|------| | Jump Rope | 1 min | 5 | | Sprint Intervals | 30 sec | 5 | | Skaters | 1 min | 5 | | Burpees | 30 sec | 5 | | Rest | 30 sec | 5 |

5. Bodyweight HIIT for Beginners

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: 150-200

| Exercise | Duration | Sets | |---------------------|----------|------| | Squat Jumps | 30 sec | 3 | | Push-Ups | 30 sec | 3 | | Lunges | 30 sec | 3 | | Plank | 30 sec | 3 | | Rest | 30 sec | 3 |

6. Tabata Training

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 200-300

| Exercise | Duration | Sets | |---------------------|----------|------| | Jump Squats | 20 sec | 8 | | Rest | 10 sec | 8 | | Push-Ups | 20 sec | 8 | | Rest | 10 sec | 8 |

7. HIIT Strength Training

Duration: 30 minutes
Equipment Needed: Kettlebell
Difficulty Level: Advanced
Calories Burned: 300-400

| Exercise | Duration | Sets | |---------------------|----------|------| | Kettlebell Swings | 1 min | 4 | | Push-Ups | 1 min | 4 | | Goblet Squats | 1 min | 4 | | Renegade Rows | 1 min | 4 | | Rest | 30 sec | 4 |

8. Express HIIT for Busy Professionals

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: 150-200

| Exercise | Duration | Sets | |---------------------|----------|------| | Jumping Jacks | 30 sec | 3 | | Bodyweight Squats | 30 sec | 3 | | Plank | 30 sec | 3 | | Rest | 30 sec | 3 |

9. Kickboxing HIIT

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 300-400

| Exercise | Duration | Sets | |---------------------|----------|------| | Jab-Cross Combo | 1 min | 4 | | Front Kicks | 1 min | 4 | | Side Kicks | 1 min | 4 | | Rest | 30 sec | 4 |

10. Yoga HIIT Fusion

Duration: 30 minutes
Equipment Needed: Yoga Mat
Difficulty Level: Beginner
Calories Burned: 200-300

| Exercise | Duration | Sets | |---------------------|----------|------| | Sun Salutations | 1 min | 4 | | Warrior II Pose | 1 min | 4 | | Plank to Downward Dog| 1 min | 4 | | Rest | 30 sec | 4 |

Why Choose HipTrain?

With the variety of HIIT workout plans available, finding the right one for your schedule and fitness level is crucial. HipTrain offers affordable, live 1-on-1 video personal training that allows you to work with certified personal trainers who will tailor these HIIT workouts to your specific needs. Plus, with flexible scheduling and HSA/FSA eligibility, you can easily fit your fitness goals into your busy lifestyle.