Best HIIT Workout Plans for Time-Sensitive Individuals

Finding time to work out can be a challenge, especially for busy professionals. That's where High-Intensity Interval Training (HIIT) comes in, offering effective workouts that deliver maximum results in minimal time. If you're looking for the best HIIT workout plans to fit your hectic schedule, look no further! Here are the top HIIT workouts you can incorporate into your routine, updated January 2026.

1. 20-Minute Full-Body HIIT Blast

• Duration: 20 minutes
• Equipment: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300
• Workout Table:

| Exercise | Reps/Duration | Sets | |-------------------|---------------|------| | Jumping Jacks | 30 seconds | 3 | | Push-Ups | 10-15 | 3 | | High Knees | 30 seconds | 3 | | Bodyweight Squats | 15-20 | 3 | | Plank | 30 seconds | 3 |

2. 15-Minute Core Crusher

• Duration: 15 minutes
• Equipment: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 150-250
• Workout Table:

| Exercise | Reps/Duration | Sets | |-------------------|---------------|------| | Mountain Climbers | 30 seconds | 3 | | Russian Twists | 15-20 | 3 | | Bicycle Crunches | 15-20 | 3 | | Plank Jacks | 30 seconds | 3 |

3. 30-Minute Cardio HIIT

• Duration: 30 minutes
• Equipment: Jump rope
• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 300-500
• Workout Table:

| Exercise | Reps/Duration | Sets | |--------------------|---------------|------| | Jump Rope | 1 minute | 4 | | Burpees | 10-15 | 4 | | Skaters | 30 seconds | 4 | | Rest | 30 seconds | 4 |

4. 10-Minute Tabata Workout

• Duration: 10 minutes
• Equipment: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 100-200
• Workout Table:

| Exercise | Reps/Duration | Sets | |-------------------|---------------|------| | Squats | 20 seconds | 4 | | Rest | 10 seconds | 4 | | Push-Ups | 20 seconds | 4 | | Rest | 10 seconds | 4 |

5. 25-Minute Strength HIIT

• Duration: 25 minutes
• Equipment: Dumbbells
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-400
• Workout Table:

| Exercise | Reps/Duration | Sets | |--------------------|---------------|------| | Dumbbell Thrusters | 10-15 | 3 | | Renegade Rows | 10-12 | 3 | | Kettlebell Swings | 15-20 | 3 | | Jump Squats | 10-15 | 3 |

6. 10-Minute Bodyweight HIIT

• Duration: 10 minutes
• Equipment: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 80-150
• Workout Table:

| Exercise | Reps/Duration | Sets | |--------------------|---------------|------| | Burpees | 30 seconds | 3 | | Jump Lunges | 30 seconds | 3 | | Plank | 30 seconds | 3 | | Side Lunges | 30 seconds | 3 |

7. 20-Minute HIIT for Beginners

• Duration: 20 minutes
• Equipment: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 150-250
• Workout Table:

| Exercise | Reps/Duration | Sets | |--------------------|---------------|------| | Jumping Jacks | 30 seconds | 3 | | Bodyweight Squats | 10-15 | 3 | | Push-Ups | 5-10 | 3 | | Plank | 20-30 seconds | 3 |

8. 30-Minute HIIT with Resistance Bands

• Duration: 30 minutes
• Equipment: Resistance bands
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300-450
• Workout Table:

| Exercise | Reps/Duration | Sets | |--------------------|---------------|------| | Band Squats | 15-20 | 3 | | Band Rows | 10-15 | 3 | | Band Chest Press | 10-15 | 3 | | Band Deadlifts | 15-20 | 3 |

9. High-Intensity Dance HIIT

• Duration: 20 minutes
• Equipment: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-350
• Workout Table:

| Exercise | Reps/Duration | Sets | |--------------------|---------------|------| | Freestyle Dancing | 30 seconds | 4 | | Jumping Jacks | 30 seconds | 4 | | Side-to-Side Steps | 30 seconds | 4 | | Rest | 30 seconds | 4 |

10. 15-Minute HIIT for Busy Professionals

• Duration: 15 minutes
• Equipment: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250
• Workout Table:

| Exercise | Reps/Duration | Sets | |--------------------|---------------|------| | High Knees | 30 seconds | 3 | | Push-Ups | 10-15 | 3 | | Jump Squats | 15-20 | 3 | | Plank | 30 seconds | 3 |

Why Choose HipTrain?

For those who find it challenging to fit workouts into their packed schedules, HipTrain offers affordable live 1-on-1 video personal training sessions. Our certified trainers can create personalized HIIT workout plans tailored to your fitness level and goals. Plus, our services are HSA/FSA approved for eligible expenses.

With flexible scheduling options, you can easily integrate fitness into your busy life without the hassle of traditional gyms.