Best HIIT Workout Plans for Personalized Training in 2025

High-Intensity Interval Training (HIIT) has become a popular choice for those looking to maximize their workout in minimal time. If you’re searching for effective workout plans tailored to your goals, check out these top HIIT workout plans for 2025. Each plan is designed to cater to various fitness levels and can be easily adapted for personalized training with the help of certified trainers.

Updated December 2025

1. Total Body Burn HIIT

• Duration: 30 minutes
• Equipment Needed: Dumbbells, mat
• Difficulty Level: Intermediate
• Calories Burned: ~400

| Exercise | Sets | Reps | |--------------------|------|-------| | Burpees | 3 | 10-15 | | Dumbbell Squats | 3 | 12-15 | | Mountain Climbers | 3 | 30 sec| | Push-Ups | 3 | 10-15 | | Plank Jacks | 3 | 30 sec|

2. Core Crusher HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~250

| Exercise | Sets | Reps | |--------------------|------|-------| | High Knees | 4 | 30 sec| | Russian Twists | 4 | 15-20 | | Plank | 4 | 30 sec| | Bicycle Crunches | 4 | 15-20 | | Leg Raises | 4 | 10-15 |

3. Cardio Kick HIIT

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: ~350

| Exercise | Sets | Reps | |--------------------|------|-------| | Jumping Jacks | 3 | 1 min | | Side Kicks | 3 | 15-20 | | Front Kicks | 3 | 15-20 | | Burpees | 3 | 10-15 | | Shadow Boxing | 3 | 2 min |

4. Strength and Sweat HIIT

• Duration: 35 minutes
• Equipment Needed: Kettlebell, resistance bands
• Difficulty Level: Intermediate
• Calories Burned: ~450

| Exercise | Sets | Reps | |--------------------|------|-------| | Kettlebell Swings | 3 | 15-20 | | Resistance Band Rows| 3 | 12-15 | | Thrusters | 3 | 10-12 | | Lunges | 3 | 10-12 | | Plank to Push-Up | 3 | 10-12 |

5. Fat Blaster HIIT

• Duration: 30 minutes
• Equipment Needed: Jump rope, mat
• Difficulty Level: Advanced
• Calories Burned: ~500

| Exercise | Sets | Duration | |--------------------|------|----------| | Jump Rope | 4 | 1 min | | Skaters | 4 | 30 sec | | Tuck Jumps | 4 | 30 sec | | Plank Jacks | 4 | 30 sec | | Side Lunges | 4 | 30 sec |

6. Family Fun HIIT

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Family-friendly
• Calories Burned: ~200

| Exercise | Sets | Duration | |--------------------|------|----------| | Freeze Dance | 3 | 1 min | | Animal Walks | 3 | 30 sec | | Balloon Pop Squats | 3 | 10-12 | | Partner Push-Ups | 3 | 10-15 | | Relay Races | 3 | 2 min |

7. Equipment-Free HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~200

| Exercise | Sets | Duration | |--------------------|------|----------| | Jumping Jacks | 4 | 1 min | | Bodyweight Squats | 4 | 10-15 | | Plank | 4 | 30 sec | | Lunges | 4 | 10-15 | | Rest | 4 | 30 sec |

8. Outdoor Adventure HIIT

• Duration: 40 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~600

| Exercise | Sets | Duration | |--------------------|------|----------| | Sprint Intervals | 6 | 30 sec | | Hill Climbers | 5 | 1 min | | Agility Ladder Drills| 4 | 1 min | | Bear Crawls | 4 | 30 sec | | Cool Down Stretch | 1 | 5 min |

9. Morning Boost HIIT

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: All levels
• Calories Burned: ~300

| Exercise | Sets | Duration | |--------------------|------|----------| | Sun Salutations | 2 | 5 min | | Power Skips | 4 | 30 sec | | Wall Sit | 4 | 30 sec | | Jump Squats | 4 | 10-15 | | Stretching | 1 | 5 min |

10. Evening Wind Down HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~150

| Exercise | Sets | Duration | |--------------------|------|----------| | Light Jog | 2 | 2 min | | Deep Breathing | 1 | 5 min | | Yoga Flow | 4 | 1 min | | Gentle Stretches | 1 | 5 min |

In 2025, the flexibility of HIIT workouts allows them to be customized for your personal goals and fitness level. Consider engaging with a certified personal trainer through HipTrain to develop a personalized HIIT plan that fits your schedule and budget. With live 1-on-1 training sessions, you can receive real-time feedback and motivation, ensuring that you are getting the most out of your workouts.

Not only does HipTrain offer affordable pricing compared to traditional gyms, but it’s also HSA/FSA approved for eligible expenses, making it a smart investment in your health.