Best HIIT Workout Plans You Can Do at Home

High-Intensity Interval Training (HIIT) is a fantastic way to boost your fitness levels while saving time. If you're looking for effective HIIT workout plans that you can do from the comfort of your home, look no further! Updated January 2026, here are the best HIIT workout plans that cater to various fitness levels and require minimal equipment.

1. Bodyweight HIIT Workout

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

| Exercise | Reps | Sets | |--------------------|------|------| | Jumping Jacks | 30 | 3 | | Push-Ups | 15 | 3 | | Squats | 20 | 3 | | Mountain Climbers | 30 | 3 | | Burpees | 10 | 3 |

2. Core-Focused HIIT

Equipment Needed: Yoga mat (optional)
Difficulty Level: Intermediate
Duration: 25 minutes
Calories Burned: Approximately 250

| Exercise | Reps | Sets | |--------------------|------|------| | Plank Jacks | 15 | 3 | | Russian Twists | 20 | 3 | | Bicycle Crunches | 15 | 3 | | Side Plank (each side) | 30 seconds | 3 | | High Knees | 30 seconds | 3 |

3. Full-Body HIIT

Equipment Needed: Dumbbells (optional)
Difficulty Level: Advanced
Duration: 30 minutes
Calories Burned: Approximately 300

| Exercise | Reps | Sets | |--------------------|------|------| | Dumbbell Thrusters | 12 | 4 | | Jump Squats | 15 | 4 | | Push-Up to T-Plank | 10 | 4 | | Jump Lunges | 12 | 4 | | Burpee with a Tuck | 10 | 4 |

4. Cardio HIIT

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

| Exercise | Duration | Sets | |--------------------|----------|------| | High Knees | 30 seconds | 4 | | Skaters | 30 seconds | 4 | | Butt Kickers | 30 seconds | 4 | | Jumping Jacks | 30 seconds | 4 | | Rest | 30 seconds | 4 |

5. Strength HIIT

Equipment Needed: Resistance bands or dumbbells
Difficulty Level: Intermediate
Duration: 25 minutes
Calories Burned: Approximately 250

| Exercise | Reps | Sets | |--------------------|------|------| | Resistance Band Rows | 12 | 3 | | Deadlifts | 12 | 3 | | Shoulder Press | 12 | 3 | | Squat to Press | 10 | 3 | | Plank Rows | 10 | 3 |

6. Low-Impact HIIT

Equipment Needed: None
Difficulty Level: Beginner
Duration: 20 minutes
Calories Burned: Approximately 150

| Exercise | Reps | Sets | |--------------------|------|------| | Step Touch | 30 seconds | 3 | | Chair Squats | 15 | 3 | | Seated Leg Lifts | 15 each leg | 3 | | Wall Push-Ups | 10 | 3 | | Slow Mountain Climbers | 30 seconds | 3 |

7. Kickboxing HIIT

Equipment Needed: None
Difficulty Level: Intermediate
Duration: 30 minutes
Calories Burned: Approximately 300

| Exercise | Reps | Sets | |--------------------|------|------| | Jab-Cross Combo | 30 seconds | 4 | | Front Kicks | 15 each leg | 4 | | Side Kicks | 15 each leg | 4 | | Duck and Weave | 30 seconds | 4 | | Burpees | 10 | 4 |

8. Tabata HIIT

Equipment Needed: Timer or Tabata app
Difficulty Level: Advanced
Duration: 20 minutes
Calories Burned: Approximately 250

| Exercise | Duration | Sets | |--------------------|----------|------| | Burpees | 20 seconds | 8 | | Rest | 10 seconds | 8 | | Squat Jumps | 20 seconds | 8 | | Rest | 10 seconds | 8 |

9. Family-Friendly HIIT

Equipment Needed: None
Difficulty Level: All Levels
Duration: 30 minutes
Calories Burned: Approximately 200

| Exercise | Reps | Sets | |--------------------|------|------| | Animal Walks | 30 seconds | 3 | | Balloon Pop Squats | 15 | 3 | | Freeze Dance | 30 seconds | 3 | | Partner Push-Ups | 10 | 3 | | Team Burpees | 10 | 3 |

10. Yoga-Inspired HIIT

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Duration: 25 minutes
Calories Burned: Approximately 200

| Exercise | Reps | Sets | |--------------------|------|------| | Sun Salutations | 5 | 3 | | Chair Pose Hold | 30 seconds | 3 | | Warrior II Hold | 30 seconds each side | 3 | | Plank to Downward Dog | 10 | 3 | | Boat Pose Hold | 30 seconds | 3 |

Why Choose HipTrain for Your HIIT Workouts?

At HipTrain, we provide affordable live 1-on-1 video personal training sessions tailored to your specific fitness goals. Our certified personal trainers can help you maximize your HIIT workouts with personalized coaching and support. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.

Whether you're a beginner or an advanced athlete, our flexible scheduling allows you to fit workouts into your busy lifestyle.