Best HIIT Workout Plans for Time-Savvy Individuals 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is the perfect solution for busy professionals looking to maximize their workouts in minimal time. With the right HIIT workout plan, you can burn calories efficiently and improve your fitness level without spending hours at the gym. Here are the best HIIT workout plans tailored for time-savvy individuals.

1. 20-Minute Full-Body Blast

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

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

2. 15-Minute Cardio Burn

Equipment Needed: Jump rope
Difficulty Level: Intermediate
Calories Burned: Approximately 150-250

| Exercise | Duration (seconds) | Sets | |---------------------|-------------------|------| | Jump Rope | 40 | 4 | | Burpees | 20 | 4 | | Mountain Climbers | 30 | 4 | | Rest | 20 | 4 |

3. 30-Minute Strength and Cardio Combo

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

| Exercise | Duration (seconds) | Sets | |--------------------|-------------------|------| | Dumbbell Thrusters | 45 | 4 | | High Knees | 30 | 4 | | Push-Up to Row | 45 | 4 | | Rest | 30 | 4 |

4. 10-Minute Tabata Workout

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

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

5. 25-Minute Core Crusher

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Duration (seconds) | Sets | |---------------------------|-------------------|------| | Stability Ball Pass | 30 | 4 | | Russian Twists | 30 | 4 | | Plank with Shoulder Taps | 30 | 4 | | Rest | 30 | 4 |

6. 20-Minute Outdoor HIIT

Equipment Needed: None (outdoor space)
Difficulty Level: All levels
Calories Burned: Approximately 200-300

| Exercise | Duration (seconds) | Sets | |------------------------|-------------------|------| | Sprint | 30 | 5 | | Walking Lunges | 30 | 5 | | Jump Squats | 30 | 5 | | Rest | 30 | 5 |

7. 30-Minute HIIT for Busy Moms

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

| Exercise | Duration (seconds) | Sets | |-------------------------|-------------------|------| | Band Squats | 30 | 4 | | Band Rows | 30 | 4 | | Lateral Band Walks | 30 | 4 | | Rest | 30 | 4 |

8. 15-Minute Express HIIT

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

| Exercise | Duration (seconds) | Sets | |-------------------------|-------------------|------| | Jumping Jacks | 30 | 3 | | Alternating Lunges | 30 | 3 | | Plank | 30 | 3 | | Rest | 30 | 3 |

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Whether you're a beginner or an experienced athlete, these HIIT workout plans can fit seamlessly into your busy schedule, allowing you to stay active and healthy.

If you're looking for personalized guidance, consider HipTrain for affordable live 1-on-1 video personal training. Our certified personal trainers can tailor workouts to your specific needs, ensuring you get the most out of every session. Plus, our services are HSA/FSA approved for eligible expenses, making it even easier to invest in your health.