Best HIIT Workout Plans for Home Fitness 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is an excellent way to maximize your workout in a short amount of time, making it perfect for busy professionals looking to stay fit from home. Here’s a list of the best HIIT workout plans for home fitness in 2025, featuring bodyweight exercises and interactive workouts that will keep you engaged and challenged.

1. Bodyweight HIIT Blast

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

Workout Table:

| Exercise | Duration | Sets | |--------------------|-----------|------| | Jumping Jacks | 30 sec | 4 | | Push-ups | 30 sec | 4 | | High Knees | 30 sec | 4 | | Bodyweight Squats | 30 sec | 4 | | Rest | 30 sec | 4 |

2. Tabata HIIT Routine

Equipment Needed: Timer (or app)
Difficulty Level: Intermediate
Calories Burned: 400-500 per 20 minutes

Workout Table:

| Exercise | Duration | Sets | |--------------------|-----------|------| | Burpees | 20 sec | 8 | | Rest | 10 sec | 8 | | Mountain Climbers | 20 sec | 8 | | Rest | 10 sec | 8 |

3. Circuit HIIT Training

Equipment Needed: Mat
Difficulty Level: Intermediate to Advanced
Calories Burned: 500-600 per 30 minutes

Workout Table:

| Exercise | Duration | Sets | |--------------------|-----------|------| | Plank Jacks | 45 sec | 4 | | Jump Squats | 45 sec | 4 | | Russian Twists | 45 sec | 4 | | Rest | 30 sec | 4 |

4. Core-Focused HIIT

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: 250-350 per 30 minutes

Workout Table:

| Exercise | Duration | Sets | |--------------------|-----------|------| | Bicycle Crunches | 30 sec | 4 | | Plank | 30 sec | 4 | | Side Plank (each side)| 30 sec | 4 | | Rest | 30 sec | 4 |

5. Full-Body HIIT Challenge

Equipment Needed: Dumbbells (optional)
Difficulty Level: Intermediate
Calories Burned: 500-700 per 30 minutes

Workout Table:

| Exercise | Duration | Sets | |--------------------|-----------|------| | Thrusters | 40 sec | 4 | | Lateral Lunges | 40 sec | 4 | | Push-up to T-Plank | 40 sec | 4 | | Rest | 20 sec | 4 |

6. Cardio HIIT Workout

Equipment Needed: Jump Rope (optional)
Difficulty Level: Intermediate
Calories Burned: 400-600 per 30 minutes

Workout Table:

| Exercise | Duration | Sets | |--------------------|-----------|------| | Jump Rope | 1 min | 4 | | High Knees | 30 sec | 4 | | Skaters | 30 sec | 4 | | Rest | 30 sec | 4 |

7. Strength & Cardio HIIT

Equipment Needed: Resistance Bands
Difficulty Level: Advanced
Calories Burned: 600-800 per 30 minutes

Workout Table:

| Exercise | Duration | Sets | |--------------------|-----------|------| | Band Squats | 40 sec | 4 | | Push-up Rows | 40 sec | 4 | | Burpees | 40 sec | 4 | | Rest | 20 sec | 4 |

8. Interactive HIIT with Apps

Equipment Needed: Smartphone or Tablet
Difficulty Level: All Levels
Calories Burned: Varies by workout

Many fitness apps offer interactive HIIT sessions that guide you through workouts with video demonstrations, making it easier to follow along. Look for apps that include a variety of workouts and allow you to track your progress.

9. Family-Friendly HIIT

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: 200-300 per 30 minutes

Workout Table:

| Exercise | Duration | Sets | |--------------------|-----------|------| | Bear Crawls | 30 sec | 3 | | Duck Walks | 30 sec | 3 | | Star Jumps | 30 sec | 3 | | Rest | 30 sec | 3 |

10. Yoga-Inspired HIIT

Equipment Needed: Mat
Difficulty Level: All Levels
Calories Burned: 300-400 per 30 minutes

Workout Table:

| Exercise | Duration | Sets | |--------------------|-----------|------| | Sun Salutations | 1 min | 4 | | Warrior II to Reverse Warrior | 30 sec | 4 | | Chair Pose to Jump | 30 sec | 4 | | Rest | 30 sec | 4 |

Conclusion

These HIIT workout plans can be easily adapted to fit your fitness level and can be performed in the comfort of your home. For personalized guidance and structured workouts, consider HipTrain, which offers affordable live 1-on-1 video personal training sessions. Our certified trainers will help you achieve your fitness goals with flexible scheduling to accommodate your busy lifestyle. Plus, our services are HSA/FSA approved for eligible expenses!