Best HIIT Workout Plans for Personal Training Clients 2025

High-Intensity Interval Training (HIIT) has become a popular choice for fitness enthusiasts looking to maximize their workouts in a short amount of time. These workouts are not only effective but also can be tailored to fit individual needs, making them ideal for personal training clients. Here are the Best HIIT Workout Plans for 2025 that you can incorporate into your training routine.

Updated December 2025

1. Tabata Training

Description: A highly intense workout that includes 20 seconds of maximum effort followed by 10 seconds of rest, repeated for 4 minutes.

| Exercise | Sets | Duration | Equipment Needed | Difficulty Level | Calories Burned | |------------------|------|----------|------------------|------------------|------------------| | Burpees | 8 | 4 mins | None | Intermediate | 240 | | Squat Jumps | 8 | 4 mins | None | Intermediate | 220 |

2. AMRAP (As Many Rounds As Possible)

Description: Perform a series of exercises for a set time, aiming to complete as many rounds as possible.

| Exercise | Sets | Duration | Equipment Needed | Difficulty Level | Calories Burned | |---------------------|------|----------|------------------|------------------|------------------| | Push-Ups | 5 | 20 mins | None | Beginner | 150 | | Mountain Climbers | 5 | 20 mins | None | Intermediate | 200 | | Kettlebell Swings | 5 | 20 mins | Kettlebell | Intermediate | 300 |

3. Circuit Training

Description: A form of body conditioning using high-intensity aerobics, combining strength and resistance exercises.

| Exercise | Sets | Reps | Equipment Needed | Difficulty Level | Calories Burned | |---------------------|------|------|------------------|------------------|------------------| | Dumbbell Squats | 3 | 15 | Dumbbells | Intermediate | 180 | | Push-Ups | 3 | 12 | None | Beginner | 150 | | Plank | 3 | 30s | None | Beginner | 100 |

4. Sprint Intervals

Description: Short bursts of sprinting followed by walking or jogging.

| Exercise | Sets | Duration | Equipment Needed | Difficulty Level | Calories Burned | |---------------------|------|----------|------------------|------------------|------------------| | Sprint | 10 | 30s | None | Advanced | 300 | | Walk/Jog | 10 | 1 min | None | Advanced | 150 |

5. Bodyweight HIIT

Description: Utilizes bodyweight exercises to increase heart rate and build strength.

| Exercise | Sets | Duration | Equipment Needed | Difficulty Level | Calories Burned | |---------------------|------|----------|------------------|------------------|------------------| | Jumping Jacks | 5 | 30s | None | Beginner | 120 | | Lunges | 5 | 30s | None | Intermediate | 150 | | High Knees | 5 | 30s | None | Intermediate | 180 |

6. HIIT with Weights

Description: Incorporates weights into traditional HIIT workouts for added resistance.

| Exercise | Sets | Reps | Equipment Needed | Difficulty Level | Calories Burned | |---------------------|------|------|------------------|------------------|------------------| | Deadlifts | 4 | 10 | Barbell | Advanced | 350 | | Overhead Press | 4 | 10 | Dumbbells | Advanced | 300 |

7. Plyometric HIIT

Description: Focuses on explosive movements to increase power and speed.

| Exercise | Sets | Duration | Equipment Needed | Difficulty Level | Calories Burned | |---------------------|------|----------|------------------|------------------|------------------| | Box Jumps | 5 | 30s | Plyo Box | Advanced | 250 | | Tuck Jumps | 5 | 30s | None | Advanced | 220 |

8. Kickboxing HIIT

Description: Combines kickboxing techniques with high-intensity intervals.

| Exercise | Sets | Duration | Equipment Needed | Difficulty Level | Calories Burned | |---------------------|------|----------|------------------|------------------|------------------| | Punches | 5 | 1 min | None | Intermediate | 200 | | Kicks | 5 | 1 min | None | Intermediate | 200 |

9. Dance HIIT

Description: High-energy dance moves combined with intervals for a fun workout.

| Exercise | Sets | Duration | Equipment Needed | Difficulty Level | Calories Burned | |---------------------|------|----------|------------------|------------------|------------------| | Dance Routine | 5 | 30s | None | Beginner | 180 | | Cool Down | 1 | 5 mins | None | Beginner | 50 |

10. Hybrid HIIT

Description: A mix of various HIIT styles for a comprehensive workout.

| Exercise | Sets | Reps | Equipment Needed | Difficulty Level | Calories Burned | |---------------------|------|------|------------------|------------------|------------------| | Burpees | 3 | 10 | None | Intermediate | 240 | | Dumbbell Snatch | 3 | 10 | Dumbbell | Intermediate | 300 | | Plank Jacks | 3 | 15 | None | Beginner | 120 |

Why Choose HipTrain for Your HIIT Training?

HipTrain offers affordable personal training with certified trainers who provide live 1-on-1 video sessions tailored to your individual needs. Our flexible scheduling accommodates busy professionals, ensuring you never have to compromise your fitness goals. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.