Best HIIT Workout Plans for Weight Loss in 2026

Updated January 2026

High-Intensity Interval Training (HIIT) has become a go-to method for those looking to shed pounds and improve fitness levels. In 2026, the following HIIT workout plans are among the best for weight loss, offering effective fat-burning workouts that can fit into any busy schedule. Here’s a curated list of the top HIIT workout plans that can help you achieve your weight loss goals this year.

1. The 20-Minute Full-Body Blast

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

| Exercise | Duration (Seconds) | Sets | |-----------------------|---------------------|------| | Jumping Jacks | 30 | 3 | | Push-Ups | 30 | 3 | | Bodyweight Squats | 30 | 3 | | Burpees | 30 | 3 | | Mountain Climbers | 30 | 3 | | Rest | 30 | 3 |

2. Tabata Training

• Duration: 4 minutes per exercise
• Equipment: Dumbbells (optional)
• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 150-250
• Workout Table:

| Exercise | Duration (Seconds) | Sets | |-----------------------|---------------------|------| | High Knees | 20 | 8 | | Rest | 10 | 8 | | Kettlebell Swings | 20 | 8 | | Rest | 10 | 8 |

3. HIIT with Resistance Bands

• Duration: 30 minutes
• Equipment: Resistance bands
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-350
• Workout Table:

| Exercise | Duration (Seconds) | Sets | |-------------------------|---------------------|------| | Band Squats | 40 | 4 | | Band Rows | 40 | 4 | | Band Chest Press | 40 | 4 | | Rest | 20 | 4 |

4. Bodyweight HIIT Circuit

• Duration: 25 minutes
• Equipment: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300
• Workout Table:

| Exercise | Duration (Seconds) | Sets | |-----------------------|---------------------|------| | Plank Jacks | 30 | 4 | | Skaters | 30 | 4 | | Lunges | 30 | 4 | | Rest | 30 | 4 |

5. HIIT for Busy Professionals

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

| Exercise | Duration (Seconds) | Sets | |-----------------------|---------------------|------| | Burpees | 20 | 5 | | Rest | 10 | 5 | | Push-Ups | 20 | 5 | | Rest | 10 | 5 |

6. Cardio HIIT

• Duration: 30 minutes
• Equipment: Jump rope
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300-400
• Workout Table:

| Exercise | Duration (Seconds) | Sets | |-----------------------|---------------------|------| | Jump Rope | 30 | 5 | | Rest | 30 | 5 | | Sprint in Place | 30 | 5 | | Rest | 30 | 5 |

7. HIIT with Stability Ball

• Duration: 30 minutes
• Equipment: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-350
• Workout Table:

| Exercise | Duration (Seconds) | Sets | |-----------------------|---------------------|------| | Ball Passes | 40 | 4 | | Stability Ball Squats | 40 | 4 | | Ball Rollouts | 40 | 4 | | Rest | 20 | 4 |

8. Outdoor HIIT Workout

• Duration: 30 minutes
• Equipment: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300-400
• Workout Table:

| Exercise | Duration (Seconds) | Sets | |-----------------------|---------------------|------| | Hill Sprints | 30 | 5 | | Bodyweight Lunges | 30 | 5 | | Broad Jumps | 30 | 5 | | Rest | 30 | 5 |

9. Core-Focused HIIT

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

| Exercise | Duration (Seconds) | Sets | |-----------------------|---------------------|------| | Bicycle Crunches | 30 | 3 | | Plank | 30 | 3 | | Russian Twists | 30 | 3 | | Rest | 30 | 3 |

10. HIIT for Weight Loss with Dumbbells

• Duration: 30 minutes
• Equipment: Dumbbells
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-350
• Workout Table:

| Exercise | Duration (Seconds) | Sets | |-----------------------|---------------------|------| | Dumbbell Thrusters | 30 | 4 | | Dumbbell Deadlifts | 30 | 4 | | Push Press | 30 | 4 | | Rest | 30 | 4 |

Why Choose HipTrain?

With HipTrain, you can access personalized HIIT workout plans tailored to your fitness level and goals from the comfort of your home. Our certified trainers offer live 1-on-1 video sessions, ensuring you receive guidance and motivation during your workouts. Plus, our affordable pricing makes it easier for you to stick to your fitness journey without breaking the bank. Don't forget, our services are HSA/FSA approved for eligible expenses!