Best HIIT Workout Plans for Maximum Results in Less Time

High-Intensity Interval Training (HIIT) is a powerful workout strategy that allows busy professionals to achieve maximum results in minimal time. With the right HIIT workout plans, you can boost your metabolism, burn calories, and improve cardiovascular fitness—all in a short period. Updated December 2025, here are the best HIIT workout plans to consider:

1. Tabata Training

• Duration: 4 minutes
• Equipment Needed: None, or a jump rope
• Difficulty Level: Beginner to Advanced
• Calories Burned: Approximately 40-60
• Workout Table: | Exercise | Work (seconds) | Rest (seconds) | Sets | |-----------------|----------------|----------------|------| | Jump Squats | 20 | 10 | 8 | | Push-Ups | 20 | 10 | 8 |

Tip: Focus on explosive movements to maximize intensity.

2. EMOM (Every Minute on the Minute)

• Duration: 10-20 minutes
• Equipment Needed: Dumbbells or kettlebell
• Difficulty Level: Intermediate
• Calories Burned: Approximately 100-150
• Workout Table: | Minute | Exercise | Reps | |--------|------------------|------| | 1 | Kettlebell Swings| 15 | | 2 | Burpees | 10 |

Tip: Adjust the number of reps based on your fitness level.

3. Circuit Training

• Duration: 30 minutes
• Equipment Needed: Dumbbells, resistance bands, or bodyweight
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300
• Workout Table: | Exercise | Sets | Reps | |------------------|------|------| | Jumping Jacks | 3 | 30 | | Mountain Climbers | 3 | 20 | | Push-Ups | 3 | 15 | | Bodyweight Squats| 3 | 15 |

Tip: Keep rest times to a minimum between exercises.

4. HIIT Treadmill Workout

• Duration: 20 minutes
• Equipment Needed: Treadmill
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-350
• Workout Table: | Minute | Speed (mph) | Incline (%) | |--------|-------------|-------------| | 0-1 | 3.5 | 0 | | 1-2 | 7.0 | 5 | | 2-3 | 3.5 | 0 | | 3-4 | 7.0 | 5 |

Tip: Gradually increase the speed as you progress.

5. Bodyweight HIIT

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 150-200
• Workout Table: | Exercise | Duration | Rest | |------------------|-----------|------| | High Knees | 30 seconds| 30s | | Plank Jacks | 30 seconds| 30s | | Lunges | 30 seconds| 30s |

Tip: Focus on form to prevent injury.

6. Plyometric HIIT

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-400
• Workout Table: | Exercise | Duration | Sets | |------------------|-----------|------| | Box Jumps | 30 seconds| 4 | | Burpees | 30 seconds| 4 | | Tuck Jumps | 30 seconds| 4 |

Tip: Land softly to reduce impact on joints.

7. HIIT with Weights

• Duration: 30 minutes
• Equipment Needed: Dumbbells
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300
• Workout Table: | Exercise | Duration | Sets | |------------------|-----------|------| | Dumbbell Thrusters| 30 seconds| 4 | | Renegade Rows | 30 seconds| 4 | | Dumbbell Snatch | 30 seconds| 4 |

Tip: Choose a weight that challenges you while maintaining form.

8. Core HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-200
• Workout Table: | Exercise | Duration | Sets | |------------------|-----------|------| | Plank | 30 seconds| 4 | | Russian Twists | 30 seconds| 4 | | Bicycle Crunches | 30 seconds| 4 |

Tip: Engage your core throughout each exercise.

9. HIIT Yoga Flow

• Duration: 30 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 120-180
• Workout Table: | Pose | Duration | Sets | |-------------------|-----------|------| | Downward Dog | 1 minute | 4 | | Chaturanga | 30 seconds| 4 | | Warrior II | 1 minute | 4 |

Tip: Focus on breathing to enhance performance.

10. Online Personal Training

If you’re looking for personalized guidance, consider online personal training with HipTrain. Our certified trainers offer live 1-on-1 sessions that fit your schedule, ensuring you get the most out of your HIIT workouts. Plus, with affordable pricing and HSA/FSA eligibility, it’s a great option for busy professionals.

Incorporate these HIIT workout plans into your routine to maximize results and fit your busy lifestyle. Whether you prefer bodyweight exercises or weighted circuits, there’s a plan here for you!