Best HIIT Workout Plans for Time-Strapped Individuals

In today's fast-paced world, finding time for fitness can be a challenge. High-Intensity Interval Training (HIIT) is a fantastic solution for those looking to maximize their workout in a limited timeframe. Below, we present the Best HIIT Workout Plans that are time-efficient, effective, and perfect for busy individuals. Updated December 2025, these workouts will help you burn calories and build strength without sacrificing your schedule.

1. 20-Minute Full Body Blast

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Equipment Needed: Dumbbells, jump rope
• Calories Burned: Approximately 250

| Exercise | Reps | Sets | |-------------------|----------|------| | Jump Squats | 15 | 3 | | Push-Ups | 10 | 3 | | Dumbbell Rows | 12 per arm | 3 | | Burpees | 10 | 3 | | Mountain Climbers | 30 seconds | 3 |

2. 15-Minute Core Crusher

• Duration: 15 minutes
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None
• Calories Burned: Approximately 150

| Exercise | Duration | Sets | |----------------------|-------------|------| | Plank | 30 seconds | 3 | | Russian Twists | 20 | 3 | | Bicycle Crunches | 15 | 3 | | Flutter Kicks | 30 seconds | 3 | | Side Plank (each side)| 30 seconds | 3 |

3. 25-Minute Cardio Kickboxing

• Duration: 25 minutes
• Difficulty Level: Intermediate
• Equipment Needed: None
• Calories Burned: Approximately 300

| Exercise | Duration | Sets | |------------------------|-------------|------| | Jab-Cross Combo | 1 minute | 3 | | Front Kicks | 30 seconds | 3 | | Side Kicks | 30 seconds | 3 | | Uppercuts | 1 minute | 3 | | Rest | 30 seconds | 3 |

4. 30-Minute Strength & Cardio Circuit

• Duration: 30 minutes
• Difficulty Level: Advanced
• Equipment Needed: Dumbbells, resistance bands
• Calories Burned: Approximately 400

| Exercise | Reps | Sets | |------------------------|-----------|------| | Deadlifts | 12 | 3 | | Thrusters | 10 | 3 | | Jump Rope | 1 minute | 3 | | Kettlebell Swings | 15 | 3 | | Burpees | 10 | 3 |

5. 10-Minute Tabata Workout

• Duration: 10 minutes
• Difficulty Level: All Levels
• Equipment Needed: None
• Calories Burned: Approximately 100

| Exercise | Duration | Sets | |------------------------|-------------|------| | Jumping Jacks | 20 seconds | 4 | | Rest | 10 seconds | 4 | | High Knees | 20 seconds | 4 | | Rest | 10 seconds | 4 |

6. 30-Minute HIIT with Weights

• Duration: 30 minutes
• Difficulty Level: Intermediate
• Equipment Needed: Dumbbells
• Calories Burned: Approximately 350

| Exercise | Reps | Sets | |------------------------|-----------|------| | Squat to Press | 10 | 3 | | Renegade Rows | 10 per arm| 3 | | Jump Squats | 15 | 3 | | Plank Shoulder Taps | 10 per side | 3 |

7. 20-Minute Bodyweight HIIT

• Duration: 20 minutes
• Difficulty Level: All Levels
• Equipment Needed: None
• Calories Burned: Approximately 200

| Exercise | Duration | Sets | |------------------------|-------------|------| | Bodyweight Squats | 30 seconds | 3 | | Push-Ups | 30 seconds | 3 | | Lunges | 30 seconds | 3 | | Plank | 30 seconds | 3 |

8. 15-Minute HIIT for Busy Professionals

• Duration: 15 minutes
• Difficulty Level: Beginner
• Equipment Needed: None
• Calories Burned: Approximately 120

| Exercise | Duration | Sets | |------------------------|-------------|------| | Jumping Jacks | 30 seconds | 3 | | Rest | 15 seconds | 3 | | Bodyweight Squats | 30 seconds | 3 | | Rest | 15 seconds | 3 |

9. 30-Minute HIIT with Resistance Bands

• Duration: 30 minutes
• Difficulty Level: Intermediate
• Equipment Needed: Resistance bands
• Calories Burned: Approximately 350

| Exercise | Reps | Sets | |------------------------|-----------|------| | Band Squats | 15 | 3 | | Band Chest Press | 12 | 3 | | Band Rows | 12 | 3 | | Band Deadlifts | 15 | 3 |

Conclusion

HIIT workouts are an excellent choice for time-strapped individuals looking to stay fit without lengthy gym sessions. Each of these plans can be adapted to fit your schedule and fitness level, making them perfect for busy professionals. For those seeking guidance and motivation, HipTrain offers affordable live 1-on-1 video personal training, ensuring you get the support you need to succeed. Plus, with HSA/FSA eligibility for eligible expenses, investing in your health has never been more accessible.