Top 10 HIIT Workout Plans for Busy Professionals 2025

Updated December 2025

For busy professionals juggling work, family, and personal commitments, finding time to exercise can be a challenge. High-Intensity Interval Training (HIIT) is an efficient solution, allowing you to fit in an effective workout in a short amount of time. Here are the top 10 HIIT workout plans tailored for your busy schedule in 2025.

1. 30-Minute Full-Body HIIT Blast

• Duration: 30 minutes
• Equipment Needed: Dumbbells, mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 400 calories

| Exercise | Sets | Duration (seconds) | |--------------------|------|--------------------| | Jump Squats | 3 | 30 | | Push-Ups | 3 | 30 | | Burpees | 3 | 30 | | Mountain Climbers | 3 | 30 | | Plank | 3 | 30 | | Rest | - | 30 |

2. 10-Minute Office HIIT

• Duration: 10 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 100 calories

| Exercise | Sets | Duration (seconds) | |--------------------|------|--------------------| | High Knees | 2 | 30 | | Desk Push-Ups | 2 | 30 | | Chair Dips | 2 | 30 | | Wall Sit | 2 | 30 | | Rest | - | 30 |

3. 20-Minute Cardio HIIT

• Duration: 20 minutes
• Equipment Needed: Jump rope
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250 calories

| Exercise | Sets | Duration (seconds) | |--------------------|------|--------------------| | Jump Rope | 4 | 30 | | Rest | - | 15 | | Skaters | 4 | 30 | | Rest | - | 15 | | Burpees | 4 | 30 | | Rest | - | 15 |

4. 20-Minute Strength HIIT

• Duration: 20 minutes
• Equipment Needed: Kettlebell
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300 calories

| Exercise | Sets | Duration (seconds) | |--------------------|------|--------------------| | Kettlebell Swings | 4 | 30 | | Push-Ups | 4 | 30 | | Goblet Squats | 4 | 30 | | Rest | - | 15 |

5. 15-Minute Tabata HIIT

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

| Exercise | Sets | Duration (seconds) | |--------------------|------|--------------------| | Burpees | 8 | 20 | | Rest | - | 10 | | Jump Squats | 8 | 20 | | Rest | - | 10 |

6. 25-Minute HIIT for Runners

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 350 calories

| Exercise | Sets | Duration (seconds) | |--------------------|------|--------------------| | Sprint Intervals | 5 | 30 | | Walking Recovery | 5 | 30 | | Side Shuffles | 5 | 30 | | Rest | - | 30 |

7. 20-Minute HIIT for Core Strength

• Duration: 20 minutes
• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: Approximately 250 calories

| Exercise | Sets | Duration (seconds) | |--------------------|------|--------------------| | Plank with Ball | 4 | 30 | | Russian Twists | 4 | 30 | | Bicycle Crunches | 4 | 30 | | Rest | - | 15 |

8. 15-Minute HIIT with Resistance Bands

• Duration: 15 minutes
• Equipment Needed: Resistance band
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200 calories

| Exercise | Sets | Duration (seconds) | |--------------------|------|--------------------| | Band Squats | 4 | 30 | | Band Chest Press | 4 | 30 | | Band Rows | 4 | 30 | | Rest | - | 15 |

9. 30-Minute Family HIIT

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: All Levels
• Calories Burned: Approximately 350 calories

| Exercise | Sets | Duration (seconds) | |--------------------|------|--------------------| | Bear Crawls | 3 | 30 | | Jumping Jacks | 3 | 30 | | Duck Walk | 3 | 30 | | Rest | - | 30 |

10. 40-Minute Advanced HIIT

• Duration: 40 minutes
• Equipment Needed: Dumbbells, mat
• Difficulty Level: Advanced
• Calories Burned: Approximately 500 calories

| Exercise | Sets | Duration (seconds) | |--------------------|------|--------------------| | Thrusters | 4 | 40 | | Box Jumps | 4 | 40 | | T-Push Ups | 4 | 40 | | Rest | - | 30 |

Why Choose HipTrain for Your HIIT Workouts?

HipTrain offers affordable personal training that fits your busy lifestyle. Our certified trainers provide live 1-on-1 video sessions, ensuring you receive personalized attention and guidance. Plus, with HSA/FSA eligibility for eligible expenses, you can invest in your health without breaking the bank. Flexible scheduling means you can find a time that works best for you.