Best HIIT Workout Plans for Time-Crunched Individuals

Finding time to fit in a workout can be a challenge, especially for busy professionals juggling work, family, and social commitments. High-Intensity Interval Training (HIIT) is an excellent solution for those looking to maximize their fitness in a limited timeframe. In this article, we present the best HIIT workout plans for 2025 that cater to time-crunched individuals, ensuring you get the most out of every minute spent exercising.

Updated December 2025

1. 20-Minute Full-Body HIIT Workout

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200-300

| Exercise | Duration (seconds) | Sets | |-----------------------|--------------------|------| | Jumping Jacks | 30 | 3 | | Push-Ups | 30 | 3 | | High Knees | 30 | 3 | | Bodyweight Squats | 30 | 3 | | Plank | 30 | 3 | | Rest | 30 | 3 |

2. 15-Minute Cardio and Core HIIT

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 150-250

| Exercise | Duration (seconds) | Sets | |-----------------------|--------------------|------| | Burpees | 30 | 4 | | Russian Twists | 30 | 4 | | Mountain Climbers | 30 | 4 | | Plank Jacks | 30 | 4 | | Rest | 30 | 4 |

3. 30-Minute Strength and Cardio HIIT

Equipment Needed: Dumbbells
Difficulty Level: Intermediate to Advanced
Calories Burned: Approximately 300-400

| Exercise | Duration (seconds) | Sets | |-----------------------|--------------------|------| | Dumbbell Thrusters | 40 | 4 | | Jump Squats | 40 | 4 | | Renegade Rows | 40 | 4 | | Skaters | 40 | 4 | | Rest | 20 | 4 |

4. 10-Minute Tabata HIIT

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 100-150

| Exercise | Duration (seconds) | Sets | |-----------------------|--------------------|------| | Squats | 20 | 8 | | Rest | 10 | 8 | | Push-Ups | 20 | 8 | | Rest | 10 | 8 |

5. 25-Minute HIIT for Busy Professionals

Equipment Needed: Resistance bands
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Duration (seconds) | Sets | |-----------------------|--------------------|------| | Resistance Band Rows | 30 | 3 | | Jump Rope | 30 | 3 | | Lunges | 30 | 3 | | Bicycle Crunches | 30 | 3 | | Rest | 30 | 3 |

6. 18-Minute HIIT for Fat Loss

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Duration (seconds) | Sets | |-----------------------|--------------------|------| | Jumping Lunges | 30 | 3 | | Plank to Push-Up | 30 | 3 | | Box Jumps | 30 | 3 | | Side Plank (each side)| 30 | 3 | | Rest | 30 | 3 |

7. 12-Minute High-Energy HIIT

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 100-200

| Exercise | Duration (seconds) | Sets | |-----------------------|--------------------|------| | Tuck Jumps | 20 | 4 | | Speed Skaters | 20 | 4 | | Plank Jacks | 20 | 4 | | Rest | 10 | 4 |

8. 30-Minute Family-Friendly HIIT

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 250-350

| Exercise | Duration (seconds) | Sets | |-----------------------|--------------------|------| | Family Dance Party | 30 | 3 | | Tag (run around) | 30 | 3 | | Partner Squats | 30 | 3 | | Team Plank Challenge | 30 | 3 | | Rest | 30 | 3 |

9. 22-Minute Outdoor HIIT

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Duration (seconds) | Sets | |-----------------------|--------------------|------| | Sprint | 30 | 4 | | Bear Crawls | 30 | 4 | | Jumping Jacks | 30 | 4 | | Rest | 30 | 4 |

10. 28-Minute HIIT for Strength and Endurance

Equipment Needed: Kettlebell or Dumbbell
Difficulty Level: Advanced
Calories Burned: Approximately 300-400

| Exercise | Duration (seconds) | Sets | |-----------------------|--------------------|------| | Kettlebell Swings | 40 | 4 | | Push-Up Variations | 40 | 4 | | Goblet Squats | 40 | 4 | | Rest | 20 | 4 |

Why Choose HipTrain for Your HIIT Workouts?

With the above plans, you can easily incorporate efficient HIIT workouts into your busy schedule. For even more personalized guidance, consider HipTrain's live 1-on-1 video personal training. With affordable pricing compared to traditional gyms and the flexibility to suit your busy lifestyle, HipTrain is an excellent choice for achieving your fitness goals. Plus, our services are HSA/FSA approved for eligible expenses.