Best HIIT Workout Plans for Home Workouts in 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is one of the most effective ways to get fit quickly, especially for busy professionals looking to maximize their time. These workouts combine short bursts of intense exercise followed by brief recovery periods, making them ideal for home workouts. Here are the Best HIIT Workout Plans for Home Workouts in 2025.

1. 20-Minute Full-Body Blast

• Equipment Needed: Dumbbells
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-300
• Workout Table:

| Exercise | Duration | Sets | |--------------------|------------|-------| | Jump Squats | 30 seconds | 3 | | Push-Ups | 30 seconds | 3 | | Burpees | 30 seconds | 3 | | Mountain Climbers | 30 seconds | 3 | | Rest | 30 seconds | 3 |

2. Core Crusher HIIT

• Equipment Needed: Mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 200-250
• Workout Table:

| Exercise | Duration | Sets | |--------------------|------------|-------| | Plank Jacks | 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 Kickboxing HIIT

• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300-350
• Workout Table:

| Exercise | Duration | Sets | |--------------------|------------|-------| | Jab-Cross Combo | 30 seconds | 4 | | Front Kicks | 30 seconds | 4 | | Side Kicks | 30 seconds | 4 | | High Knees | 30 seconds | 4 | | Rest | 30 seconds | 4 |

4. Tabata Style HIIT

• Equipment Needed: Timer
• Difficulty Level: Advanced
• Calories Burned: Approximately 400-500
• Workout Table:

| Exercise | Duration | Sets | |--------------------|------------|-------| | Squat Jumps | 20 seconds | 8 | | Push-Ups | 20 seconds | 8 | | Burpees | 20 seconds | 8 | | Plank | 20 seconds | 8 | | Rest | 10 seconds | 8 |

5. Bodyweight HIIT

• Equipment Needed: None
• Difficulty Level: All levels
• Calories Burned: Approximately 250-300
• Workout Table:

| Exercise | Duration | Sets | |--------------------|------------|-------| | Jumping Jacks | 30 seconds | 3 | | Lunges | 30 seconds | 3 | | Push-Ups | 30 seconds | 3 | | Skaters | 30 seconds | 3 | | Rest | 30 seconds | 3 |

6. HIIT for Strength

• Equipment Needed: Dumbbells or resistance bands
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300-350
• Workout Table:

| Exercise | Duration | Sets | |--------------------|------------|-------| | Dumbbell Thrusters | 30 seconds | 3 | | Deadlifts | 30 seconds | 3 | | Bent Over Rows | 30 seconds | 3 | | Shoulder Press | 30 seconds | 3 | | Rest | 30 seconds | 3 |

7. HIIT with a Stability Ball

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-300
• Workout Table:

| Exercise | Duration | Sets | |--------------------|------------|-------| | Stability Ball Pass| 30 seconds | 3 | | Ball Wall Squats | 30 seconds | 3 | | Push-Ups on Ball | 30 seconds | 3 | | Plank on Ball | 30 seconds | 3 | | Rest | 30 seconds | 3 |

8. Quick Morning HIIT

• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 200-250
• Workout Table:

| Exercise | Duration | Sets | |--------------------|------------|-------| | High Knees | 30 seconds | 3 | | Arm Circles | 30 seconds | 3 | | Bodyweight Squats | 30 seconds | 3 | | Plank Shoulder Taps| 30 seconds | 3 | | Rest | 30 seconds | 3 |

9. Family Fun HIIT

• Equipment Needed: None
• Difficulty Level: All levels
• Calories Burned: Approximately 150-200
• Workout Table:

| Exercise | Duration | Sets | |--------------------|------------|-------| | Freeze Dance | 30 seconds | 3 | | Animal Walks | 30 seconds | 3 | | Balloon Pop Squats | 30 seconds | 3 | | Follow the Leader | 30 seconds | 3 | | Rest | 30 seconds | 3 |

10. Outdoor HIIT

• Equipment Needed: None
• Difficulty Level: All levels
• Calories Burned: Approximately 300-400
• Workout Table:

| Exercise | Duration | Sets | |--------------------|------------|-------| | Sprints | 30 seconds | 4 | | Hill Climbers | 30 seconds | 4 | | Broad Jumps | 30 seconds | 4 | | Lateral Shuffles | 30 seconds | 4 | | Rest | 30 seconds | 4 |

These HIIT workouts are designed to fit into the busy schedules of professionals and can be done at home with minimal equipment. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers. This option is not only flexible but also HSA/FSA approved for eligible expenses, making it a smart choice for anyone wanting to take their fitness to the next level.