Best HIIT Workout Plans for Weight Loss 2025

High-intensity interval training (HIIT) has proven to be one of the most effective workout methods for weight loss, and as we step into 2025, the trend continues to gain momentum. With its ability to burn calories in a short amount of time, HIIT is perfect for busy professionals looking to squeeze in an effective workout. Below is a list of the best HIIT workout plans for weight loss that you can incorporate into your routine this year.

Updated January 2026

1. The Classic HIIT Workout

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~200 calories

| Exercise | Duration | Sets | |-------------------|-------------|------| | Jumping Jacks | 30 seconds | 4 | | Rest | 30 seconds | 4 | | High Knees | 30 seconds | 4 | | Rest | 30 seconds | 4 | | Bodyweight Squats | 30 seconds | 4 | | Rest | 30 seconds | 4 |

2. The Bodyweight HIIT Challenge

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~300 calories

| Exercise | Duration | Sets | |-----------------------|-------------|------| | Burpees | 30 seconds | 5 | | Rest | 30 seconds | 5 | | Mountain Climbers | 30 seconds | 5 | | Rest | 30 seconds | 5 | | Push-ups | 30 seconds | 5 | | Rest | 30 seconds | 5 |

3. The Equipment HIIT Plan

Duration: 30 minutes
Equipment Needed: Dumbbells
Difficulty Level: Advanced
Calories Burned: ~400 calories

| Exercise | Duration | Sets | |-----------------------|-------------|------| | Dumbbell Thrusters | 45 seconds | 5 | | Rest | 15 seconds | 5 | | Kettlebell Swings | 45 seconds | 5 | | Rest | 15 seconds | 5 | | Plank Rows | 45 seconds | 5 | | Rest | 15 seconds | 5 |

4. The Tabata HIIT Workout

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~250 calories

| Exercise | Duration | Sets | |-----------------------|-------------|------| | Squat Jumps | 20 seconds | 8 | | Rest | 10 seconds | 8 | | Push-up to T-Plank | 20 seconds | 8 | | Rest | 10 seconds | 8 | | Skaters | 20 seconds | 8 | | Rest | 10 seconds | 8 |

5. The Core Crusher HIIT

Duration: 30 minutes
Equipment Needed: Stability Ball
Difficulty Level: Intermediate
Calories Burned: ~350 calories

| Exercise | Duration | Sets | |-----------------------|-------------|------| | Stability Ball Pass | 30 seconds | 4 | | Rest | 30 seconds | 4 | | Plank with Ball Roll | 30 seconds | 4 | | Rest | 30 seconds | 4 | | Russian Twists | 30 seconds | 4 | | Rest | 30 seconds | 4 |

6. The Cardio HIIT Blast

Duration: 25 minutes
Equipment Needed: Jump Rope
Difficulty Level: Beginner
Calories Burned: ~200 calories

| Exercise | Duration | Sets | |-----------------------|-------------|------| | Jump Rope | 1 minute | 5 | | Rest | 30 seconds | 5 | | Side-to-Side Hops | 1 minute | 5 | | Rest | 30 seconds | 5 | | Burpees | 1 minute | 5 | | Rest | 30 seconds | 5 |

7. The Strength and HIIT Combo

Duration: 30 minutes
Equipment Needed: Dumbbells
Difficulty Level: Advanced
Calories Burned: ~450 calories

| Exercise | Duration | Sets | |-----------------------|-------------|------| | Deadlifts | 45 seconds | 5 | | Rest | 15 seconds | 5 | | Dumbbell Squat Press | 45 seconds | 5 | | Rest | 15 seconds | 5 | | Renegade Rows | 45 seconds | 5 | | Rest | 15 seconds | 5 |

8. The Outdoor HIIT Workout

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: ~300 calories

| Exercise | Duration | Sets | |-----------------------|-------------|------| | Sprint Intervals | 1 minute | 5 | | Rest | 1 minute | 5 | | Hill Climbers | 30 seconds | 5 | | Rest | 30 seconds | 5 | | Lateral Shuffles | 30 seconds | 5 | | Rest | 30 seconds | 5 |

9. The Family HIIT Workout

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~250 calories

| Exercise | Duration | Sets | |-----------------------|-------------|------| | Animal Walks | 30 seconds | 4 | | Rest | 30 seconds | 4 | | Dance Party | 30 seconds | 4 | | Rest | 30 seconds | 4 | | Balloon Pop (do 10) | 30 seconds | 4 | | Rest | 30 seconds | 4 |

10. The Virtual HIIT Experience

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: ~300 calories

With HipTrain, you can join live 1-on-1 video personal training sessions that offer tailored HIIT plans designed specifically for your fitness level, goals, and preferences. Enjoy affordable pricing compared to traditional gyms, and benefit from HSA/FSA eligibility for eligible expenses.

By integrating these HIIT workout plans into your regimen, you'll maximize your weight loss potential in 2025. Whether you choose to do them at home or with the guidance of a certified HipTrain trainer, you're on your way to achieving your fitness goals!