Best HIIT Workout Plans for Home Workouts

High-Intensity Interval Training (HIIT) is an efficient way to get fit at home without needing a lot of equipment. Whether you’re a beginner or an experienced athlete, HIIT can be customized to suit your fitness level. Here are the best HIIT workout plans for home workouts that you can try today. Updated December 2025.

1. Bodyweight HIIT Circuit

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 300-400 per hour

| Exercise | Duration/ Reps | Sets | |-------------------|----------------|------| | Jumping Jacks | 30 seconds | 3 | | Push-Ups | 10 reps | 3 | | Bodyweight Squats | 15 reps | 3 | | Plank | 30 seconds | 3 | | Burpees | 10 reps | 3 |

Tips:

• Focus on form to prevent injuries.
• Rest for 30 seconds between exercises.

2. Tabata HIIT Workout

Equipment Needed: Timer (or Tabata app)
Difficulty Level: Intermediate
Calories Burned: Approximately 400-500 per hour

| Exercise | Duration | Sets | |-------------------|----------------|------| | High Knees | 20 seconds work, 10 seconds rest | 8 rounds | | Mountain Climbers | 20 seconds work, 10 seconds rest | 8 rounds | | Squat Jumps | 20 seconds work, 10 seconds rest | 8 rounds | | Push-Ups | 20 seconds work, 10 seconds rest | 8 rounds |

Tips:

• Maintain high intensity for maximum calorie burn.
• Use a timer for accurate intervals.

3. Cardio and Strength HIIT Blend

Equipment Needed: Dumbbells
Difficulty Level: Advanced
Calories Burned: Approximately 500-600 per hour

| Exercise | Reps | Sets | |-------------------|----------------|------| | Dumbbell Thrusters| 12 reps | 4 | | Jump Rope | 1 minute | 4 | | Kettlebell Swings | 15 reps | 4 | | Plank Rows | 10 reps each side | 4 |

Tips:

• Choose a weight that challenges you but allows for good form.
• Incorporate rest days to recover.

4. Core-Focused HIIT Workout

Equipment Needed: Mat
Difficulty Level: Intermediate
Calories Burned: Approximately 350-450 per hour

| Exercise | Duration/ Reps | Sets | |-------------------|----------------|------| | Bicycle Crunches | 30 seconds | 3 | | Russian Twists | 15 reps each side | 3 | | Plank | 45 seconds | 3 | | Side Plank | 30 seconds each side | 3 |

Tips:

• Keep your core engaged throughout each exercise.
• Use a mat to protect your back.

5. Full-Body HIIT Blast

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 400-500 per hour

| Exercise | Duration/ Reps | Sets | |-------------------|----------------|------| | Burpees | 10 reps | 3 | | Jump Squats | 15 reps | 3 | | Push-Ups | 10 reps | 3 | | Plank Jacks | 30 seconds | 3 |

Tips:

• Modify burpees by stepping back instead of jumping if needed.
• Increase intensity by adding more reps.

6. 30-Minute HIIT Challenge

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 500-600 per hour

| Exercise | Duration | Sets | |-------------------|----------------|------| | Jumping Jacks | 1 minute | 1 | | Push-Ups | 1 minute | 1 | | High Knees | 1 minute | 1 | | Bodyweight Squats | 1 minute | 1 | | Rest | 1 minute | 1 |

Tips:

• Perform as many reps as possible within the time limit.
• Keep track of your reps to see improvement.

7. HIIT for Weight Loss

Equipment Needed: Resistance bands
Difficulty Level: Advanced
Calories Burned: Approximately 600-700 per hour

| Exercise | Reps | Sets | |-------------------|----------------|------| | Band Squats | 15 reps | 4 | | Resistance Band Rows | 12 reps | 4 | | Band Deadlifts | 12 reps | 4 | | Burpees | 10 reps | 4 |

Tips:

• Use bands of varying resistance to increase difficulty.
• Ensure you maintain proper form to avoid injury.

8. HIIT with Cardio Equipment

Equipment Needed: Treadmill or stationary bike
Difficulty Level: Intermediate
Calories Burned: Approximately 500-600 per hour

| Exercise | Duration | Sets | |-------------------|----------------|------| | Sprint | 30 seconds | 6 | | Walk/Jog | 1 minute | 6 |

Tips:

• Adjust incline or resistance to increase intensity.
• Focus on your breathing during sprints.

9. Quick 10-Minute HIIT

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 100-200 per session

| Exercise | Duration | Sets | |-------------------|----------------|------| | Jumping Jacks | 1 minute | 1 | | High Knees | 1 minute | 1 | | Bodyweight Squats | 1 minute | 1 | | Push-Ups | 1 minute | 1 | | Rest | 1 minute | 1 |

Tips:

• Perfect for busy schedules; fit this in during breaks.
• Increase duration as you build endurance.

10. HIIT for Beginners

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 200-300 per hour

| Exercise | Duration/ Reps | Sets | |-------------------|----------------|------| | March in Place | 1 minute | 3 | | Wall Push-Ups | 10 reps | 3 | | Step-Ups | 10 reps each leg | 3 | | Chair Dips | 10 reps | 3 |

Tips:

• Focus on mastering the movements before increasing intensity.
• Ensure you have a safe space to move freely.

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Why Choose HipTrain? For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training. Our certified trainers can help you design a customized HIIT program that fits your needs, and our sessions are HSA/FSA approved, making it easier to prioritize your health.