Best HIIT Workout Plans for Limited Time 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is an efficient way to maximize your workout in a limited timeframe. Whether you are a beginner or an experienced athlete, there are plenty of HIIT workout plans tailored to fit your needs. Below, we present the best HIIT workouts for 2025, focusing on those that require minimal equipment and can be done from the comfort of your home.

1. Full Body HIIT Blast

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

| Exercise | Sets | Reps | Duration | |---------------------|------|-------------|-----------| | Jumping Jacks | 4 | 30 seconds | 30 sec | | Bodyweight Squats | 4 | 15 | 30 sec | | Push-Ups | 4 | 10 | 30 sec | | Mountain Climbers | 4 | 30 seconds | 30 sec | | Plank | 4 | 30 seconds | 30 sec |

2. Cardio Core Crusher

• Equipment Needed: Mat
• Difficulty Level: Intermediate
• Duration: 25 minutes
• Calories Burned: Approximately 250

| Exercise | Sets | Reps | Duration | |-------------------------|------|-------------|-----------| | Burpees | 4 | 10 | 30 sec | | Russian Twists | 4 | 15 per side | 30 sec | | High Knees | 4 | 30 seconds | 30 sec | | Bicycle Crunches | 4 | 15 per side | 30 sec | | Plank Jacks | 4 | 10 | 30 sec |

3. Strength & Sweat

• Equipment Needed: Dumbbells
• Difficulty Level: Intermediate to Advanced
• Duration: 30 minutes
• Calories Burned: Approximately 300

| Exercise | Sets | Reps | Duration | |-----------------------|------|-------------|-----------| | Dumbbell Thrusters | 4 | 12 | 30 sec | | Renegade Rows | 4 | 10 per side | 30 sec | | Kettlebell Swings | 4 | 15 | 30 sec | | Dumbbell Lunges | 4 | 10 per side | 30 sec | | Push-Ups | 4 | 10 | 30 sec |

4. Tabata Toning

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

| Exercise | Sets | Reps | Duration | |-----------------------|------|-------------|-----------| | Jump Squats | 8 | 20 | 20 sec | | Push-Ups | 8 | 10 | 20 sec | | Plank to Push-Up | 8 | 10 | 20 sec | | Side Lunges | 8 | 10 per side | 20 sec |

5. HIIT for Busy Professionals

• Equipment Needed: None
• Difficulty Level: All Levels
• Duration: 15 minutes
• Calories Burned: Approximately 150

| Exercise | Sets | Reps | Duration | |-----------------------|------|-------------|-----------| | Skaters | 4 | 30 seconds | 30 sec | | Wall Sit | 4 | 30 seconds | 30 sec | | Plank | 4 | 30 seconds | 30 sec | | Jumping Jacks | 4 | 30 seconds | 30 sec |

6. HIIT with Resistance Bands

• Equipment Needed: Resistance Bands
• Difficulty Level: Intermediate
• Duration: 30 minutes
• Calories Burned: Approximately 250

| Exercise | Sets | Reps | Duration | |-----------------------|------|-------------|-----------| | Band Squats | 4 | 15 | 30 sec | | Band Rows | 4 | 12 | 30 sec | | Band Chest Press | 4 | 12 | 30 sec | | Band Deadlifts | 4 | 15 | 30 sec |

7. Family-Friendly HIIT

• Equipment Needed: None
• Difficulty Level: All Levels
• Duration: 20 minutes
• Calories Burned: Approximately 200

| Exercise | Sets | Reps | Duration | |-----------------------|------|-------------|-----------| | Animal Walks | 4 | 30 seconds | 30 sec | | Freeze Dance | 4 | 30 seconds | 30 sec | | Balloon Pop (squat) | 4 | 10 | 30 sec | | Partner High-Fives | 4 | 10 | 30 sec |

8. Outdoor HIIT Fun

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

| Exercise | Sets | Reps | Duration | |-----------------------|------|-------------|-----------| | Sprint 100m | 4 | 1 | 30 sec | | Broad Jumps | 4 | 10 | 30 sec | | Step-Ups | 4 | 10 per leg | 30 sec | | Lateral Shuffles | 4 | 30 seconds | 30 sec |

9. Quick HIIT for the Office

• Equipment Needed: None
• Difficulty Level: All Levels
• Duration: 10 minutes
• Calories Burned: Approximately 100

| Exercise | Sets | Reps | Duration | |-----------------------|------|-------------|-----------| | Desk Push-Ups | 4 | 10 | 30 sec | | Chair Dips | 4 | 10 | 30 sec | | Standing Calf Raises | 4 | 15 | 30 sec | | Seated Leg Lifts | 4 | 10 per leg | 30 sec |

10. HIIT Yoga Fusion

• Equipment Needed: Mat
• Difficulty Level: Intermediate
• Duration: 30 minutes
• Calories Burned: Approximately 200

| Exercise | Sets | Reps | Duration | |-----------------------|------|-------------|-----------| | Sun Salutations | 4 | 5 | 30 sec | | Warrior II Pose | 4 | 30 seconds | 30 sec | | Plank to Downward Dog | 4 | 10 | 30 sec | | Chair Pose | 4 | 30 seconds | 30 sec |

Incorporating these HIIT workouts into your routine can help you achieve your fitness goals, even with a busy schedule. For personalized guidance, consider HipTrain’s affordable live 1-on-1 video personal training. Our certified trainers can help you tailor these workouts to fit your specific needs, all while being HSA/FSA approved for eligible expenses.