Best HIIT Workout Plans for Fast Results 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is one of the most effective workout methodologies for those looking to achieve fast results in their fitness journey. Whether you're a beginner or an experienced athlete, HIIT can be tailored to fit your needs. Here are the best HIIT workout plans for 2025, featuring bodyweight exercises and effective routines that can be done at home or the gym.

1. Total Body Burn HIIT

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 300-400 in 30 minutes

| Exercise | Duration (seconds) | Sets | Rest (seconds) | |---------------------|--------------------|------|-----------------| | Jumping Jacks | 30 | 3 | 15 | | Bodyweight Squats | 30 | 3 | 15 | | Push-Ups | 30 | 3 | 15 | | Mountain Climbers | 30 | 3 | 15 | | Plank | 30 | 3 | 15 |

2. Cardio Core HIIT

Equipment Needed: Mat
Difficulty Level: Intermediate
Calories Burned: Approximately 350-450 in 30 minutes

| Exercise | Duration (seconds) | Sets | Rest (seconds) | |---------------------|--------------------|------|-----------------| | Burpees | 30 | 4 | 20 | | Russian Twists | 30 | 4 | 20 | | High Knees | 30 | 4 | 20 | | Bicycle Crunches | 30 | 4 | 20 | | Side Plank (each side) | 30 | 4 | 20 |

3. Lower Body Blast HIIT

Equipment Needed: Resistance bands (optional)
Difficulty Level: Intermediate
Calories Burned: Approximately 400-500 in 30 minutes

| Exercise | Duration (seconds) | Sets | Rest (seconds) | |---------------------|--------------------|------|-----------------| | Squat Jumps | 30 | 4 | 20 | | Lunges | 30 | 4 | 20 | | Glute Bridges | 30 | 4 | 20 | | Calf Raises | 30 | 4 | 20 | | Wall Sit | 30 | 4 | 20 |

4. Upper Body Strength HIIT

Equipment Needed: Dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 350-450 in 30 minutes

| Exercise | Duration (seconds) | Sets | Rest (seconds) | |---------------------|--------------------|------|-----------------| | Push-Ups | 30 | 4 | 20 | | Dumbbell Rows | 30 | 4 | 20 | | Shoulder Press | 30 | 4 | 20 | | Tricep Dips | 30 | 4 | 20 | | Plank to Push-Up | 30 | 4 | 20 |

5. Tabata HIIT

Equipment Needed: Timer
Difficulty Level: Advanced
Calories Burned: Approximately 500-600 in 20 minutes

| Exercise | Duration (seconds) | Sets | Rest (seconds) | |---------------------|--------------------|------|-----------------| | Kettlebell Swings | 20 | 8 | 10 | | Jump Squats | 20 | 8 | 10 | | Battle Ropes | 20 | 8 | 10 | | Box Jumps | 20 | 8 | 10 |

6. Full-Body HIIT Circuit

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 400-500 in 30 minutes

| Exercise | Duration (seconds) | Sets | Rest (seconds) | |---------------------|--------------------|------|-----------------| | Jumping Jacks | 30 | 3 | 15 | | Push-Ups | 30 | 3 | 15 | | Squat Thrusts | 30 | 3 | 15 | | Plank Jacks | 30 | 3 | 15 | | Burpees | 30 | 3 | 15 |

7. HIIT for Weight Loss

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 300-400 in 30 minutes

| Exercise | Duration (seconds) | Sets | Rest (seconds) | |---------------------|--------------------|------|-----------------| | High Knees | 30 | 4 | 15 | | Jumping Jacks | 30 | 4 | 15 | | Side Lunges | 30 | 4 | 15 | | Plank Shoulder Taps | 30 | 4 | 15 | | Skaters | 30 | 4 | 15 |

8. Bodyweight HIIT for Beginners

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

| Exercise | Duration (seconds) | Sets | Rest (seconds) | |---------------------|--------------------|------|-----------------| | Marching in Place | 30 | 4 | 15 | | Wall Push-Ups | 30 | 4 | 15 | | Chair Squats | 30 | 4 | 15 | | Standing Calf Raises| 30 | 4 | 15 | | Seated Leg Lifts | 30 | 4 | 15 |

9. Quick HIIT for Busy Professionals

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 250-350 in 15 minutes

| Exercise | Duration (seconds) | Sets | Rest (seconds) | |---------------------|--------------------|------|-----------------| | Burpees | 20 | 5 | 10 | | Jump Squats | 20 | 5 | 10 | | Plank | 20 | 5 | 10 |

10. Customizable HIIT Program with HipTrain

For those wanting a personalized approach, consider HipTrain. We offer affordable live 1-on-1 video personal training sessions that can be tailored to your specific fitness goals. Our certified personal trainers help you design a HIIT workout plan that fits your schedule and fitness level. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.

With these HIIT workout plans, you're sure to see fast results in 2025. Choose the one that suits you best, and don't hesitate to reach out to HipTrain for personalized training tailored to your needs!