Best HIIT Workout Plans for Getting Fit Fast 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is one of the most effective ways to burn calories, improve cardiovascular fitness, and build muscle in a short amount of time. If you're looking to get fit fast, incorporating HIIT workouts into your routine can be a game changer. Here are the best HIIT workout plans for 2025 that you can do at home or in the gym, with recommendations for personal training through HipTrain for added support.

1. Bodyweight HIIT Circuit

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 300-500 in 30 minutes

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|-----------| | Jumping Jacks | 30 | 3 | 30 sec | | Push-Ups | 15 | 3 | 30 sec | | High Knees | 30 | 3 | 30 sec | | Bodyweight Squats | 15 | 3 | 30 sec | | Plank | 30 sec | 3 | 30 sec |

2. Tabata Training

Equipment Needed: Timer or Tabata app
Difficulty Level: Intermediate
Calories Burned: Approximately 200-400 in 20 minutes

| Exercise | Duration | Work Period | Rest Period | |-------------------|----------|-------------|-------------| | Burpees | 4 min | 20 sec | 10 sec | | Mountain Climbers | 4 min | 20 sec | 10 sec | | Squat Jumps | 4 min | 20 sec | 10 sec | | Push-Ups | 4 min | 20 sec | 10 sec |

3. Kettlebell HIIT

Equipment Needed: Kettlebell
Difficulty Level: Intermediate
Calories Burned: Approximately 400-600 in 30 minutes

| Exercise | Reps | Sets | Duration | |-------------------|------|------|-----------| | Kettlebell Swings | 15 | 4 | 30 sec | | Goblet Squats | 15 | 4 | 30 sec | | Kettlebell Rows | 12 | 4 | 30 sec | | Russian Twists | 15 | 4 | 30 sec |

4. HIIT Treadmill Sprints

Equipment Needed: Treadmill
Difficulty Level: Intermediate
Calories Burned: Approximately 500-700 in 30 minutes

| Exercise | Duration | Work Period | Rest Period | |-------------------|----------|-------------|-------------| | Sprint | 30 sec | 10 | 1 min | | Walk/Jog | 1 min | 10 | - |

5. Jump Rope HIIT

Equipment Needed: Jump rope
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 300-500 in 30 minutes

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|-----------| | Basic Jump | 100 | 4 | 30 sec | | Side-to-Side Jump | 50 | 4 | 30 sec | | Single Leg Jump | 50 (each leg) | 4 | 30 sec |

6. Resistance Band HIIT

Equipment Needed: Resistance bands
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 250-450 in 30 minutes

| Exercise | Reps | Sets | Duration | |-------------------|------|------|-----------| | Band Squats | 15 | 3 | 30 sec | | Band Chest Press | 12 | 3 | 30 sec | | Band Rows | 12 | 3 | 30 sec |

7. HIIT for Core Strength

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-400 in 30 minutes

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|-----------| | Plank Jacks | 15 | 3 | 30 sec | | Bicycle Crunches | 15 | 3 | 30 sec | | Side Plank | 30 sec | 3 | 30 sec |

8. Total Body HIIT

Equipment Needed: Dumbbells
Difficulty Level: Intermediate to Advanced
Calories Burned: Approximately 400-600 in 30 minutes

| Exercise | Reps | Sets | Duration | |-------------------|------|------|-----------| | Dumbbell Thrusters| 12 | 4 | 30 sec | | Renegade Rows | 10 | 4 | 30 sec | | Burpee with Dumbbell| 10 | 4 | 30 sec |

9. Outdoor HIIT

Equipment Needed: None
Difficulty Level: All levels
Calories Burned: Approximately 300-500 in 30 minutes

| Exercise | Duration | Work Period | Rest Period | |-------------------|----------|-------------|-------------| | Sprint | 30 sec | 5 | 1 min | | Bodyweight Squats | 15 | 5 | - |

10. HIIT with Yoga

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 200-400 in 30 minutes

| Exercise | Duration | Work Period | Rest Period | |-------------------|----------|-------------|-------------| | Sun Salutation | 3 min | 1 | - | | High Knees | 1 min | 3 | 15 sec | | Warrior II | 30 sec | 3 | 15 sec |

These HIIT workout plans can easily be adapted to fit your fitness level and schedule. If you’re looking for personalized guidance, consider HipTrain’s affordable live 1-on-1 personal training, which is HSA/FSA approved for eligible expenses. Our certified trainers can help you stay motivated and ensure you get the most out of your workouts.