Best HIIT Workout Plans for Weight Loss 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to burn fat and improve cardiovascular health in a short amount of time. If you’re looking for effective HIIT workout plans for weight loss in 2026, you’re in the right place! Here are the best HIIT routines you can incorporate into your fitness regimen.

1. The 20-Minute Full-Body HIIT

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |----------------------|------------|------| | Jumping Jacks | 30 seconds | 4 | | Push-Ups | 30 seconds | 4 | | Bodyweight Squats | 30 seconds | 4 | | Mountain Climbers | 30 seconds | 4 | | Plank | 30 seconds | 4 |

2. Cardio Kickboxing HIIT

Duration: 30 minutes
Equipment Needed: Boxing gloves (optional)
Difficulty Level: Intermediate
Calories Burned: Approximately 300-450

| Exercise | Duration | Sets | |---------------------------|------------|------| | Jab-Cross Combo | 30 seconds | 5 | | Front Kicks | 30 seconds | 5 | | Side Kicks | 30 seconds | 5 | | Burpees | 30 seconds | 5 | | Rest | 30 seconds | 5 |

3. Tabata Style HIIT

Duration: 16 minutes
Equipment Needed: Dumbbells
Difficulty Level: Advanced
Calories Burned: Approximately 400-500

| Exercise | Duration | Sets | |----------------------|------------|------| | Dumbbell Thrusters | 20 seconds | 8 | | Rest | 10 seconds | 8 | | Jump Squats | 20 seconds | 8 | | Rest | 10 seconds | 8 |

4. HIIT Ladder Workout

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 350-450

| Exercise | Duration | Sets | |------------------------|------------|------| | High Knees | 30 seconds | 1 | | Rest | 15 seconds | 1 | | Burpees | 30 seconds | 2 | | Rest | 15 seconds | 2 | | Jump Lunges | 30 seconds | 3 | | Rest | 15 seconds | 3 |

5. Bodyweight HIIT Circuit

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 250-350

| Exercise | Duration | Sets | |----------------------|------------|------| | Push-Ups | 30 seconds | 4 | | Squat Jumps | 30 seconds | 4 | | Plank Toe Taps | 30 seconds | 4 | | Side Lunges | 30 seconds | 4 | | Bicycle Crunches | 30 seconds | 4 |

6. Core-Focused HIIT

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |----------------------|------------|------| | Russian Twists | 30 seconds | 4 | | Plank Jacks | 30 seconds | 4 | | Leg Raises | 30 seconds | 4 | | Side Plank (each side)| 30 seconds | 4 |

7. HIIT with Resistance Bands

Duration: 30 minutes
Equipment Needed: Resistance bands
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | |---------------------------|------------|------| | Band Squats | 30 seconds | 4 | | Band Rows | 30 seconds | 4 | | Band Chest Press | 30 seconds | 4 | | Band Lateral Walks | 30 seconds | 4 |

8. Outdoor HIIT Workout

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 300-500

| Exercise | Duration | Sets | |------------------------|------------|------| | Sprint | 30 seconds | 5 | | Rest | 30 seconds | 5 | | Broad Jumps | 30 seconds | 5 | | Rest | 30 seconds | 5 |

9. HIIT with Weights

Duration: 30 minutes
Equipment Needed: Dumbbells
Difficulty Level: Advanced
Calories Burned: Approximately 400-600

| Exercise | Duration | Sets | |------------------------|------------|------| | Dumbbell Snatch | 30 seconds | 4 | | Dumbbell Deadlifts | 30 seconds | 4 | | Dumbbell Push Press | 30 seconds | 4 | | Rest | 30 seconds | 4 |

10. Family-Friendly HIIT

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 250-350

| Exercise | Duration | Sets | |------------------------|------------|------| | Animal Walks | 30 seconds | 4 | | Freeze Tag | 30 seconds | 4 | | Jumping Jacks | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Each of these HIIT workouts can be done in the comfort of your home or at the gym, making them perfect for busy professionals looking to squeeze in effective workouts. For personalized guidance, consider HipTrain, where you can access live 1-on-1 video personal training tailored to your needs. Our certified trainers will help you achieve your weight loss goals at an affordable price compared to traditional gyms, and we are HSA/FSA approved for eligible expenses.