Top 10 HIIT Workout Plans for Busy Professionals

Finding time to work out can be a challenge for busy professionals. High-Intensity Interval Training (HIIT) is an effective solution, offering maximum results in minimal time. In this article, we’ll explore the Top 10 HIIT Workout Plans that cater to your hectic schedule while ensuring you stay fit and energized. Updated December 2025, these plans include a mix of equipment-based and bodyweight workouts, designed for various fitness levels.

1. The 20-Minute Full-Body HIIT

Duration: 20 minutes
Equipment Needed: Dumbbells
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200 calories

| Exercise | Sets | Reps | Duration | |----------------------|------|-------|----------| | Jumping Jacks | 3 | 30 | 1 minute | | Dumbbell Squats | 3 | 12 | 1 minute | | Push-Ups | 3 | 10 | 1 minute | | Mountain Climbers | 3 | 30 | 1 minute | | Rest | 3 | - | 1 minute |

2. The 15-Minute Cardio Blast

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 150 calories

| Exercise | Sets | Reps | Duration | |----------------------|------|-------|----------| | High Knees | 4 | 30 | 30 seconds | | Burpees | 4 | 10 | 30 seconds | | Plank Jacks | 4 | 15 | 30 seconds | | Rest | 4 | - | 30 seconds |

3. The 30-Minute Strength HIIT

Duration: 30 minutes
Equipment Needed: Kettlebell
Difficulty Level: Advanced
Calories Burned: Approximately 300 calories

| Exercise | Sets | Reps | Duration | |----------------------|------|-------|----------| | Kettlebell Swings | 4 | 15 | 1 minute | | Push Press | 4 | 12 | 1 minute | | Goblet Squats | 4 | 10 | 1 minute | | Rest | 4 | - | 1 minute |

4. The 25-Minute Tabata HIIT

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 250 calories

| Exercise | Sets | Reps | Duration | |----------------------|------|-------|----------| | Squats | 8 | 20 | 20 seconds | | Push-Ups | 8 | 10 | 20 seconds | | Lunges | 8 | 15 | 20 seconds | | Rest | 8 | - | 10 seconds |

5. The 30-Minute Circuit HIIT

Duration: 30 minutes
Equipment Needed: Resistance Bands
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 250 calories

| Exercise | Sets | Reps | Duration | |----------------------|------|-------|----------| | Band Squats | 3 | 12 | 1 minute | | Bent Over Rows | 3 | 10 | 1 minute | | Tricep Extensions | 3 | 12 | 1 minute | | Rest | 3 | - | 1 minute |

6. The 20-Minute Core HIIT

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 180 calories

| Exercise | Sets | Reps | Duration | |----------------------|------|-------|----------| | Plank | 3 | 30 seconds | 30 seconds | | Russian Twists | 3 | 15 | 1 minute | | Bicycle Crunches | 3 | 20 | 1 minute | | Rest | 3 | - | 30 seconds |

7. The 15-Minute Kickboxing HIIT

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200 calories

| Exercise | Sets | Reps | Duration | |----------------------|------|-------|----------| | Jab-Cross Combinations| 4 | 10 each | 30 seconds | | Front Kicks | 4 | 10 each | 30 seconds | | Side Kicks | 4 | 10 each | 30 seconds | | Rest | 4 | - | 30 seconds |

8. The 30-Minute Family HIIT

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

| Exercise | Sets | Reps | Duration | |----------------------|------|-------|----------| | Family Relay Races | 3 | - | 5 minutes | | Group Jumping Jacks | 3 | 15 | 1 minute | | Partner Push-Ups | 3 | 10 | 1 minute | | Rest | 3 | - | 1 minute |

9. The 20-Minute Outdoor HIIT

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

| Exercise | Sets | Reps | Duration | |----------------------|------|-------|----------| | Hill Sprints | 4 | - | 30 seconds | | Bodyweight Squats | 4 | 15 | 1 minute | | Push-Ups | 4 | 10 | 1 minute | | Rest | 4 | - | 1 minute |

10. The 15-Minute Morning HIIT

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 150 calories

| Exercise | Sets | Reps | Duration | |----------------------|------|-------|----------| | Jump Rope | 4 | - | 1 minute | | Push-Ups | 4 | 8 | 1 minute | | Squats | 4 | 12 | 1 minute | | Rest | 4 | - | 30 seconds |

HIIT workouts are a fantastic way to get fit without spending hours at the gym. For busy professionals looking for a tailored approach, consider HipTrain. With live 1-on-1 video personal training from certified trainers, you can get personalized routines that fit your schedule. Plus, our pricing is affordable compared to traditional gyms, and we’re HSA/FSA approved for eligible expenses.