Best HIIT Workout Plans for Time-Strapped Professionals

Finding time to work out can be a challenge for busy professionals, but High-Intensity Interval Training (HIIT) offers an efficient solution. With workouts that can be completed in as little as 20-30 minutes, HIIT allows you to fit fitness into your hectic schedule. Updated January 2026, here are the best HIIT workout plans designed specifically for time-strapped professionals.

1. Total Body Blast

• Duration: 20 minutes
• Equipment: Dumbbells
• Difficulty Level: Intermediate
• Calories Burned: ~300

| Exercise | Sets | Reps | |-----------------------|------|-------| | Burpees | 3 | 10 | | Dumbbell Thrusters | 3 | 12 | | Mountain Climbers | 3 | 30 sec| | Plank Jacks | 3 | 15 | | Jump Squats | 3 | 10 |

2. Core Crusher

• Duration: 15 minutes
• Equipment: None
• Difficulty Level: Beginner
• Calories Burned: ~200

| Exercise | Sets | Reps | |-----------------------|------|-------| | High Knees | 3 | 30 sec| | Russian Twists | 3 | 15 | | Bicycle Crunches | 3 | 15 | | Plank | 3 | 30 sec| | Side Plank (each side)| 3 | 15 sec|

3. Cardio Kick

• Duration: 25 minutes
• Equipment: None
• Difficulty Level: Intermediate
• Calories Burned: ~350

| Exercise | Sets | Reps | |-----------------------|------|-------| | Jumping Jacks | 3 | 30 sec| | Front Kicks | 3 | 15 | | Side Kicks | 3 | 15 | | Skaters | 3 | 30 sec| | Shadow Boxing | 3 | 2 min |

4. Upper Body Burn

• Duration: 20 minutes
• Equipment: Resistance Bands
• Difficulty Level: Intermediate
• Calories Burned: ~250

| Exercise | Sets | Reps | |-----------------------|------|-------| | Push-Ups | 3 | 10 | | Resistance Band Rows | 3 | 12 | | Tricep Dips | 3 | 10 | | Lateral Raises | 3 | 12 | | Plank to Push-Up | 3 | 10 |

5. Legs on Fire

• Duration: 30 minutes
• Equipment: None
• Difficulty Level: Advanced
• Calories Burned: ~400

| Exercise | Sets | Reps | |-----------------------|------|-------| | Jump Squats | 4 | 12 | | Lunges | 4 | 10 each leg | | Wall Sit | 4 | 30 sec| | Calf Raises | 4 | 15 | | Broad Jumps | 4 | 10 |

6. Quick Fire Abs

• Duration: 10 minutes
• Equipment: None
• Difficulty Level: Beginner
• Calories Burned: ~150

| Exercise | Sets | Reps | |-----------------------|------|-------| | Plank | 3 | 30 sec| | Leg Raises | 3 | 15 | | Flutter Kicks | 3 | 30 sec| | Toe Touches | 3 | 15 | | Plank Shoulder Taps | 3 | 10 each side|

7. HIIT with Dumbbells

• Duration: 25 minutes
• Equipment: Dumbbells
• Difficulty Level: Intermediate
• Calories Burned: ~300

| Exercise | Sets | Reps | |-----------------------|------|-------| | Dumbbell Snatch | 3 | 10 each side | | Dumbbell Swing | 3 | 12 | | Renegade Rows | 3 | 10 each side | | Thrusters | 3 | 12 | | Burpee with Dumbbells | 3 | 8 |

8. HIIT Circuit

• Duration: 30 minutes
• Equipment: None
• Difficulty Level: Advanced
• Calories Burned: ~450

| Exercise | Sets | Duration | |-----------------------|------|----------| | Burpees | 4 | 1 min | | High Knees | 4 | 1 min | | Jumping Jacks | 4 | 1 min | | Push-Ups | 4 | 1 min | | Rest | 4 | 30 sec |

Why Choose HipTrain?

For busy professionals looking for an affordable way to incorporate personal training into their lives, HipTrain is a top choice. With live 1-on-1 video personal training sessions led by certified personal trainers, you can personalize your HIIT workouts to suit your needs and schedule. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it a financially savvy option for your fitness journey.

By incorporating these HIIT workout plans into your routine, you can maximize your fitness results in minimal time, all while enjoying the flexibility and affordability HipTrain offers!