Best HIIT Workout Plans for Home and Busy Professionals 2025

High-Intensity Interval Training (HIIT) is an effective way for busy professionals to fit in a workout without spending hours at the gym. These workouts can be done at home, require minimal equipment, and can be completed in 30 minutes or less. Below are the best HIIT workout plans for 2025, tailored for home workouts and designed with busy schedules in mind.

Updated January 2026

1. 20-Minute Full-Body Blast

• Duration: 20 minutes
• Equipment: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300

| Exercise | Duration/Time | Sets | |-------------------|---------------|------| | Jumping Jacks | 30 seconds | 3 | | Push-ups | 30 seconds | 3 | | Squats | 30 seconds | 3 | | Mountain Climbers | 30 seconds | 3 | | Rest | 30 seconds | 3 |

2. Core Crusher HIIT

• Duration: 25 minutes
• Equipment: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-350

| Exercise | Duration/Time | Sets | |------------------------|---------------|------| | Plank | 30 seconds | 3 | | Russian Twists | 30 seconds | 3 | | Bicycle Crunches | 30 seconds | 3 | | Side Plank (each side) | 30 seconds | 3 | | Rest | 30 seconds | 3 |

3. Cardio Kickbox HIIT

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

| Exercise | Duration/Time | Sets | |-----------------|---------------|------| | Jab-Cross Combo | 1 minute | 3 | | Front Kicks | 1 minute | 3 | | Side Kicks | 1 minute | 3 | | Burpees | 1 minute | 3 | | Rest | 1 minute | 3 |

4. Strength and Sculpt HIIT

• Duration: 30 minutes
• Equipment: Dumbbells (optional)
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300-450

| Exercise | Duration/Time | Sets | |-----------------------|---------------|------| | Dumbbell Squats | 30 seconds | 3 | | Push Press | 30 seconds | 3 | | Dumbbell Rows | 30 seconds | 3 | | Lunges | 30 seconds | 3 | | Rest | 30 seconds | 3 |

5. Tabata Style HIIT

• Duration: 20 minutes
• Equipment: None
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-500

| Exercise | Duration/Time | Sets | |-------------------|---------------|------| | Burpees | 20 seconds | 8 | | High Knees | 20 seconds | 8 | | Rest | 10 seconds | 8 | | Repeat | | 4 |

6. Lower Body Burn HIIT

• Duration: 25 minutes
• Equipment: Resistance bands (optional)
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-350

| Exercise | Duration/Time | Sets | |--------------------|---------------|------| | Squat Jumps | 30 seconds | 3 | | Glute Bridges | 30 seconds | 3 | | Lateral Band Walks | 30 seconds | 3 | | Calf Raises | 30 seconds | 3 | | Rest | 30 seconds | 3 |

7. Upper Body Strength HIIT

• Duration: 30 minutes
• Equipment: Dumbbells (optional)
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300-400

| Exercise | Duration/Time | Sets | |----------------------|---------------|------| | Push-ups | 30 seconds | 3 | | Tricep Dips | 30 seconds | 3 | | Shoulder Press | 30 seconds | 3 | | Plank Up-Downs | 30 seconds | 3 | | Rest | 30 seconds | 3 |

8. Family Fun HIIT

• Duration: 30 minutes
• Equipment: None
• Difficulty Level: All Levels
• Calories Burned: Approximately 200-300

| Exercise | Duration/Time | Sets | |-----------------------|---------------|------| | Animal Walks | 30 seconds | 3 | | Freeze Dance | 30 seconds | 3 | | Balloon Pop Jumps | 30 seconds | 3 | | Relay Races | 1 minute | 3 | | Rest | 30 seconds | 3 |

9. Quick HIIT for Busy Mornings

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

| Exercise | Duration/Time | Sets | |-------------------|---------------|------| | Jumping Jacks | 30 seconds | 2 | | Bodyweight Squats | 30 seconds | 2 | | Push-ups | 30 seconds | 2 | | High Knees | 30 seconds | 2 | | Rest | 30 seconds | 2 |

10. Yoga-Inspired HIIT

• Duration: 25 minutes
• Equipment: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300

| Exercise | Duration/Time | Sets | |---------------------|---------------|------| | Sun Salutations | 1 minute | 3 | | Warrior II Holds | 30 seconds | 3 | | Chair Pose | 30 seconds | 3 | | Downward Dog to Plank| 30 seconds | 3 | | Rest | 30 seconds | 3 |

Why Choose HipTrain?

With HipTrain, you can take advantage of live 1-on-1 personal training sessions tailored specifically to your needs and schedule. Our certified trainers focus on making HIIT workouts effective and enjoyable while being affordable compared to traditional gyms. Plus, with HSA/FSA eligibility, you can make your fitness journey even more budget-friendly.