Best Home HIIT Workout Plans for Busy Professionals 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is an excellent choice for busy professionals looking to fit effective workouts into their packed schedules. Here are the Best Home HIIT Workout Plans for Busy Professionals in 2025, designed to maximize your time and results without the need for a gym.

1. Bodyweight HIIT Circuit

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

| Exercise | Reps | Sets | |----------------------|----------|------| | Jumping Jacks | 30 secs | 3 | | Push-ups | 10-15 | 3 | | Squats | 15-20 | 3 | | Burpees | 10 | 3 | | Plank (hold) | 30 secs | 3 |

2. Dumbbell HIIT Blast

• Duration: 25 minutes
• Equipment Needed: Dumbbells
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-350

| Exercise | Reps | Sets | |----------------------|----------|------| | Dumbbell Thrusters | 10-12 | 4 | | Renegade Rows | 10-12 | 4 | | Kettlebell Swings | 15 | 4 | | Mountain Climbers | 30 secs | 4 | | Russian Twists | 15-20 | 4 |

3. Tabata HIIT Workout

• Duration: 16 minutes
• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | |----------------------|----------|------| | High Knees | 20 secs | 8 | | Rest | 10 secs | 8 | | Jump Squats | 20 secs | 8 | | Rest | 10 secs | 8 |

4. Cardio & Core Combo

• Duration: 30 minutes
• Equipment Needed: Mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-350

| Exercise | Reps | Sets | |----------------------|----------|------| | Burpees | 10 | 3 | | Bicycle Crunches | 15-20 | 3 | | Skaters | 30 secs | 3 | | Plank Jacks | 30 secs | 3 | | Side Plank (each side)| 30 secs | 3 |

5. Resistance Band HIIT

• Duration: 25 minutes
• Equipment Needed: Resistance bands
• Difficulty Level: All Levels
• Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | |----------------------|----------|------| | Band Squats | 15-20 | 3 | | Band Rows | 10-12 | 3 | | Lateral Band Walks | 10-15 | 3 | | Band Chest Press | 10-12 | 3 | | Standing Band Twists | 15-20 | 3 |

6. Kettlebell HIIT Workout

• Duration: 30 minutes
• Equipment Needed: Kettlebell
• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 300-400

| Exercise | Reps | Sets | |----------------------|----------|------| | Kettlebell Swings | 15 | 4 | | Goblet Squats | 12-15 | 4 | | Kettlebell Deadlifts | 10-12 | 4 | | Kettlebell Snatch | 8-10 | 4 | | Lunges with Kettlebell| 10-12 | 4 |

7. HIIT Yoga Fusion

• Duration: 20 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250

| Exercise | Duration | Sets | |----------------------|----------|------| | Sun Salutations | 5 mins | 1 | | Warrior II | 30 secs | 2 | | Plank to Downward Dog| 30 secs | 2 | | Chair Pose | 30 secs | 2 | | Savasana (Rest) | 1 min | 1 |

8. Family HIIT Fun

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: All Levels
• Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | |----------------------|----------|------| | Animal Walks | 30 secs | 3 | | Freeze Dance | 1 min | 3 | | Jumping Jacks | 30 secs | 3 | | Relay Races | 1 min | 3 |

9. HIIT for Beginners

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

| Exercise | Duration | Sets | |----------------------|----------|------| | March in Place | 1 min | 2 | | Wall Sit | 30 secs | 2 | | Step-Ups (on a step) | 30 secs | 2 | | Seated Leg Lifts | 30 secs | 2 |

10. Weekend Warrior HIIT

• Duration: 35 minutes
• Equipment Needed: Dumbbells or kettlebell
• Difficulty Level: Intermediate
• Calories Burned: Approximately 350-450

| Exercise | Reps | Sets | |----------------------|----------|------| | Thrusters | 10-12 | 4 | | Box Jumps | 10 | 4 | | Plank Rows | 10-12 | 4 | | Jump Lunges | 10-12 | 4 | | Cool Down Stretch | 5 mins | 1 |

These HIIT workouts are designed to fit into your busy lifestyle while delivering maximum results in minimal time. For personalized guidance and support, consider HipTrain, where you can access live 1-on-1 personal training that is not only affordable but also HSA/FSA approved for eligible expenses. Our certified trainers can help you stay on track with your fitness goals, no matter how busy your schedule may be.