Best HIIT Workout Plans for Quick Results 2025

High-Intensity Interval Training (HIIT) has become one of the most effective workout styles for those looking to achieve quick results. With its combination of short bursts of intense exercise followed by rest or lower-intensity periods, HIIT is designed to maximize fat burning and improve cardiovascular fitness in minimal time. If you're looking to get fit in 2025, here are the best HIIT workout plans that can fit into your busy schedule.

Updated January 2026

1. The 20-Minute Full Body Blast

Equipment Needed: Dumbbells, mat
Difficulty Level: Intermediate
Calories Burned: Approximately 250-300

| Exercise | Reps | Sets | Duration | |-----------------------|-------|------|----------| | Jump Squats | 15 | 3 | 30 sec | | Push-ups | 12 | 3 | 30 sec | | Mountain Climbers | 20 | 3 | 30 sec | | Dumbbell Swings | 15 | 3 | 30 sec | | Burpees | 10 | 3 | 30 sec |

2. 15-Minute Cardio Kick

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 200-250

| Exercise | Reps | Sets | Duration | |-----------------------|-------|------|----------| | High Knees | 30 | 3 | 30 sec | | Jumping Jacks | 30 | 3 | 30 sec | | Skaters | 20 | 3 | 30 sec | | Plank Jacks | 15 | 3 | 30 sec | | Rest | - | 3 | 30 sec |

3. 30-Minute Strength and Cardio Combo

Equipment Needed: Kettlebell, resistance bands
Difficulty Level: Advanced
Calories Burned: Approximately 400-500

| Exercise | Reps | Sets | Duration | |-----------------------|-------|------|----------| | Kettlebell Deadlifts | 12 | 4 | 30 sec | | Band Pull-Aparts | 15 | 4 | 30 sec | | Box Jumps | 10 | 4 | 30 sec | | Push Press | 12 | 4 | 30 sec | | Rest | - | 4 | 30 sec |

4. The 10-Minute Tabata

Equipment Needed: Timer
Difficulty Level: All levels
Calories Burned: Approximately 100-150

| Exercise | Reps | Sets | Duration | |-----------------------|-------|------|----------| | Burpees | 8 | 4 | 20 sec | | Rest | - | 4 | 10 sec | | Push-ups | 8 | 4 | 20 sec | | Rest | - | 4 | 10 sec |

5. 25-Minute HIIT for Beginners

Equipment Needed: Resistance bands, mat
Difficulty Level: Beginner
Calories Burned: Approximately 300-350

| Exercise | Reps | Sets | Duration | |-----------------------|-------|------|----------| | Bodyweight Squats | 15 | 3 | 30 sec | | Resistance Band Rows | 12 | 3 | 30 sec | | Lateral Lunges | 10 | 3 | 30 sec | | Plank | 30 sec | 3 | 30 sec | | Rest | - | 3 | 30 sec |

6. 30-Minute HIIT Pyramid

Equipment Needed: Dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 400-450

| Exercise | Reps | Sets | Duration | |-----------------------|-------|------|----------| | Push-ups | 10 | 1 | 30 sec | | Squats | 10 | 1 | 30 sec | | Lunges | 10 | 1 | 30 sec | | Burpees | 10 | 1 | 30 sec | | Repeat (increase reps)| 15 | 1 | 30 sec |

7. 20-Minute Core Crusher

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | Duration | |-----------------------|-------|------|----------| | Stability Ball Crunch | 15 | 3 | 30 sec | | Plank with Ball Roll | 10 | 3 | 30 sec | | Russian Twists | 20 | 3 | 30 sec | | Side Plank (each side)| 15 sec | 3 | 30 sec |

8. 15-Minute HIIT Ladder

Equipment Needed: None
Difficulty Level: All levels
Calories Burned: Approximately 150-200

| Exercise | Reps | Sets | Duration | |-----------------------|-------|------|----------| | Jumping Jacks | 10 | 1 | 30 sec | | Rest | - | 1 | 10 sec | | Jumping Jacks | 20 | 1 | 30 sec | | Rest | - | 1 | 10 sec | | Jumping Jacks | 30 | 1 | 30 sec |

9. 30-Minute HIIT for Fat Loss

Equipment Needed: Dumbbells, jump rope
Difficulty Level: Advanced
Calories Burned: Approximately 500-600

| Exercise | Reps | Sets | Duration | |-----------------------|-------|------|----------| | Jump Rope | 1 min | 4 | 1 min | | Thrusters | 12 | 4 | 30 sec | | Burpees | 10 | 4 | 30 sec | | Rest | - | 4 | 30 sec |

10. Family Friendly HIIT

Equipment Needed: None
Difficulty Level: Family-friendly
Calories Burned: Approximately 150-250

| Exercise | Reps | Sets | Duration | |-----------------------|-------|------|----------| | Bear Crawls | 10 | 3 | 30 sec | | Crab Walks | 10 | 3 | 30 sec | | Freeze Dance (rest) | - | 3 | 30 sec | | Jumping Jacks | 10 | 3 | 30 sec |

Conclusion

HIIT workouts are a fantastic way to get quick results while accommodating a busy lifestyle. Whether you're a beginner or an advanced athlete, there's a HIIT plan for you. To maximize your results, consider working with a certified personal trainer who can tailor workouts to your specific needs and goals.

HipTrain offers affordable live 1-on-1 video personal training, making it easy to fit fitness into your life. Plus, our sessions are HSA/FSA approved for eligible expenses, providing even more value.