Best HIIT Workout Plans for Maximum Results at Home

High-Intensity Interval Training (HIIT) is an effective way to torch calories and build strength in a short amount of time. These workouts can be done at home with minimal or no equipment, making them accessible for everyone. Here are the Best HIIT Workout Plans for Maximum Results at Home in 2025, updated January 2026.

1. Bodyweight HIIT Circuit

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

| Exercise | Duration | Sets | Rest | |-----------------------|------------|------|---------| | Jumping Jacks | 30 seconds | 3 | 15 secs | | Push-Ups | 30 seconds | 3 | 15 secs | | Bodyweight Squats | 30 seconds | 3 | 15 secs | | Burpees | 30 seconds | 3 | 15 secs | | Mountain Climbers | 30 seconds | 3 | 15 secs |

2. Tabata Training

Duration: 16 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 150-250

| Exercise | Duration | Sets | Rest | |-----------------------|------------|------|---------| | High Knees | 20 seconds | 8 | 10 secs | | Squat Jumps | 20 seconds | 8 | 10 secs | | Plank Jacks | 20 seconds | 8 | 10 secs | | Skaters | 20 seconds | 8 | 10 secs |

3. Dumbbell HIIT Workout

Duration: 25 minutes
Equipment Needed: Dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | Rest | |-----------------------|------------|------|---------| | Dumbbell Thrusters | 30 seconds | 4 | 15 secs | | Renegade Rows | 30 seconds | 4 | 15 secs | | Dumbbell Deadlifts | 30 seconds | 4 | 15 secs | | Russian Twists | 30 seconds | 4 | 15 secs |

4. Kettlebell HIIT

Duration: 30 minutes
Equipment Needed: Kettlebell
Difficulty Level: Intermediate to Advanced
Calories Burned: Approximately 400-500

| Exercise | Duration | Sets | Rest | |-----------------------|------------|------|---------| | Kettlebell Swings | 30 seconds | 4 | 15 secs | | Goblet Squats | 30 seconds | 4 | 15 secs | | Kettlebell Snatches | 30 seconds | 4 | 15 secs | | Kettlebell Lunges | 30 seconds | 4 | 15 secs |

5. Plyometric HIIT

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | Rest | |-----------------------|------------|------|---------| | Box Jumps | 30 seconds | 4 | 15 secs | | Tuck Jumps | 30 seconds | 4 | 15 secs | | Burpee Tuck Jumps | 30 seconds | 4 | 15 secs | | Lateral Bounds | 30 seconds | 4 | 15 secs |

6. HIIT with Resistance Bands

Duration: 30 minutes
Equipment Needed: Resistance Bands
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 250-350

| Exercise | Duration | Sets | Rest | |-----------------------|------------|------|---------| | Band Squats | 30 seconds | 4 | 15 secs | | Band Rows | 30 seconds | 4 | 15 secs | | Band Chest Press | 30 seconds | 4 | 15 secs | | Band Side Steps | 30 seconds | 4 | 15 secs |

7. Core-Focused HIIT

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | Rest | |-----------------------|------------|------|---------| | Plank | 30 seconds | 4 | 15 secs | | Bicycle Crunches | 30 seconds | 4 | 15 secs | | Side Plank (each side)| 30 seconds | 4 | 15 secs | | V-Ups | 30 seconds | 4 | 15 secs |

8. Family-Friendly HIIT

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 150-250

| Exercise | Duration | Sets | Rest | |-----------------------|------------|------|---------| | Animal Walks | 30 seconds | 3 | 15 secs | | Dance Off | 30 seconds | 3 | 15 secs | | Balloon Pop (squat) | 30 seconds | 3 | 15 secs | | Freeze Dance | 30 seconds | 3 | 15 secs |

9. Hybrid HIIT

Duration: 30 minutes
Equipment Needed: Dumbbells & Bodyweight
Difficulty Level: Advanced
Calories Burned: Approximately 400-600

| Exercise | Duration | Sets | Rest | |-----------------------|------------|------|---------| | Dumbbell Thrusters | 30 seconds | 4 | 15 secs | | Burpees | 30 seconds | 4 | 15 secs | | Jump Squats | 30 seconds | 4 | 15 secs | | Plank Jacks | 30 seconds | 4 | 15 secs |

10. Partner HIIT

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | Rest | |-----------------------|------------|------|---------| | Partner Push-Ups | 30 seconds | 3 | 15 secs | | Partner Squats | 30 seconds | 3 | 15 secs | | Partner High-Fives | 30 seconds | 3 | 15 secs | | Partner Plank High-Fives| 30 seconds| 3 | 15 secs |

Why Choose HipTrain for Your HIIT Workouts?

If you're looking for affordable personal training that fits your schedule, HipTrain offers live 1-on-1 video personal training with certified trainers. Our flexible scheduling is perfect for busy professionals, and our services are HSA/FSA eligible for eligible expenses.