Best HIIT Workout Plans for Personal Trainers in 2025

High-Intensity Interval Training (HIIT) continues to be a leading choice for personal trainers and their clients in 2025. This training method not only maximizes calorie burn but also improves cardiovascular fitness and builds strength in a short amount of time. Here’s a curated list of the best HIIT workout plans that personal trainers can implement to provide effective workouts for their clients.

Updated January 2026

1. Full-Body HIIT Blast

Equipment Needed: Dumbbells, jump rope
Difficulty Level: Intermediate
Calories Burned: Approximately 400-600 per hour

| Exercise | Duration | Sets | Reps | |---------------------|----------|------|-------| | Jump Rope | 30 sec | 4 | - | | Dumbbell Squats | 30 sec | 4 | 12 | | Push-Ups | 30 sec | 4 | 10 | | Mountain Climbers | 30 sec | 4 | - | | Rest | 1 min | 4 | - |

2. Core Crusher HIIT

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 300-500 per hour

| Exercise | Duration | Sets | Reps | |------------------------|----------|------|-------| | Stability Ball Crunches| 30 sec | 3 | 15 | | Plank | 30 sec | 3 | - | | Russian Twists | 30 sec | 3 | 20 | | Bicycle Crunches | 30 sec | 3 | 15 | | Rest | 1 min | 3 | - |

3. Cardio & Strength HIIT

Equipment Needed: Kettlebell
Difficulty Level: Advanced
Calories Burned: Approximately 500-700 per hour

| Exercise | Duration | Sets | Reps | |------------------------|----------|------|-------| | Kettlebell Swings | 30 sec | 5 | 15 | | Burpees | 30 sec | 5 | 10 | | Kettlebell Deadlifts | 30 sec | 5 | 12 | | Jump Squats | 30 sec | 5 | 10 | | Rest | 1 min | 5 | - |

4. Tabata HIIT Workout

Equipment Needed: None (bodyweight)
Difficulty Level: All Levels
Calories Burned: Approximately 300-500 per hour

| Exercise | Duration | Sets | Reps | |------------------------|----------|------|-------| | High Knees | 20 sec | 8 | - | | Rest | 10 sec | 8 | - | | Squat Jumps | 20 sec | 8 | - | | Rest | 10 sec | 8 | - |

5. HIIT with Resistance Bands

Equipment Needed: Resistance bands
Difficulty Level: Intermediate
Calories Burned: Approximately 350-550 per hour

| Exercise | Duration | Sets | Reps | |------------------------|----------|------|-------| | Band Squats | 30 sec | 4 | 15 | | Band Rows | 30 sec | 4 | 12 | | Lateral Band Steps | 30 sec | 4 | 10 | | Band Chest Press | 30 sec | 4 | 12 | | Rest | 1 min | 4 | - |

6. Outdoor HIIT Circuit

Equipment Needed: None (outdoor space)
Difficulty Level: All Levels
Calories Burned: Approximately 400-600 per hour

| Exercise | Duration | Sets | Reps | |------------------------|----------|------|-------| | Sprint | 30 sec | 5 | - | | Bodyweight Lunges | 30 sec | 5 | 10 | | Push-Ups | 30 sec | 5 | 10 | | Skaters | 30 sec | 5 | 12 | | Rest | 1 min | 5 | - |

7. HIIT for Strength Training

Equipment Needed: Barbell
Difficulty Level: Advanced
Calories Burned: Approximately 600-800 per hour

| Exercise | Duration | Sets | Reps | |------------------------|----------|------|-------| | Barbell Squat | 30 sec | 5 | 10 | | Barbell Deadlift | 30 sec | 5 | 10 | | Push Press | 30 sec | 5 | 10 | | Barbell Rows | 30 sec | 5 | 10 | | Rest | 1 min | 5 | - |

8. HIIT for Beginners

Equipment Needed: None (bodyweight)
Difficulty Level: Beginner
Calories Burned: Approximately 200-400 per hour

| Exercise | Duration | Sets | Reps | |------------------------|----------|------|-------| | Jumping Jacks | 20 sec | 4 | - | | Bodyweight Squats | 20 sec | 4 | 10 | | Push-Ups | 20 sec | 4 | 5 | | Plank | 20 sec | 4 | - | | Rest | 1 min | 4 | - |

9. High-Energy Dance HIIT

Equipment Needed: None (music recommended)
Difficulty Level: All Levels
Calories Burned: Approximately 300-500 per hour

| Exercise | Duration | Sets | Reps | |------------------------|----------|------|-------| | Dance Freestyle | 30 sec | 5 | - | | Squat and Twist | 30 sec | 5 | 10 | | Side Lunges | 30 sec | 5 | 10 | | High Knee Dance Steps | 30 sec | 5 | - | | Rest | 1 min | 5 | - |

10. HIIT Ladder Workout

Equipment Needed: None (or light weights)
Difficulty Level: Intermediate
Calories Burned: Approximately 400-600 per hour

| Exercise | Duration | Sets | Reps | |------------------------|----------|------|-------| | Burpees | 30 sec | 4 | 10 | | Squat Jumps | 30 sec | 4 | 10 | | Push-Ups | 30 sec | 4 | 10 | | Plank | 30 sec | 4 | - | | Rest | 1 min | 4 | - |

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Incorporating these HIIT workout plans into your training repertoire can help you provide varied and effective workouts for your clients. With the ability to adjust intensity and complexity, personal trainers can cater to individual needs and fitness levels.

For those looking for an affordable personal training solution, consider HipTrain. We offer live 1-on-1 video personal training sessions with certified trainers, flexible scheduling to fit your busy lifestyle, and HSA/FSA eligibility for eligible expenses.