Top 10 HIIT Workout Plans for Busy Professionals in 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way for busy professionals to fit effective workouts into their packed schedules. These workouts are designed to maximize calorie burn and improve fitness levels in a short amount of time. Here are the top 10 HIIT workout plans that you can seamlessly integrate into your busy lifestyle in 2025.

1. 20-Minute Full Body Blast

• Duration: 20 minutes
• Equipment: Dumbbells, mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-300
• Workout Table:

| Exercise | Duration | Sets | |--------------------|----------|------| | Jumping Jacks | 30 sec | 3 | | Push-Ups | 30 sec | 3 | | Squats | 30 sec | 3 | | Mountain Climbers | 30 sec | 3 | | Rest | 1 min | 2 |

2. Core Crusher HIIT

• Duration: 15 minutes
• Equipment: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 200-250
• Workout Table:

| Exercise | Duration | Sets | |----------------------|----------|------| | Plank | 30 sec | 3 | | Russian Twists | 30 sec | 3 | | Bicycle Crunches | 30 sec | 3 | | Side Plank (each side)| 30 sec | 2 | | Rest | 1 min | 2 |

3. Tabata Cardio Circuit

• Duration: 24 minutes
• Equipment: Jump rope
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-350
• Workout Table:

| Exercise | Duration | Sets | |----------------------|----------|------| | Jump Rope | 20 sec | 8 | | Burpees | 20 sec | 8 | | High Knees | 20 sec | 8 | | Rest | 10 sec | 8 |

4. Strength and Cardio Combo

• Duration: 30 minutes
• Equipment: Kettlebell
• Difficulty Level: Intermediate
• Calories Burned: Approximately 350-400
• Workout Table:

| Exercise | Duration | Sets | |----------------------|----------|------| | Kettlebell Swings | 30 sec | 3 | | Jump Squats | 30 sec | 3 | | Push-Ups | 30 sec | 3 | | Rest | 1 min | 2 |

5. Express Upper Body HIIT

• Duration: 20 minutes
• Equipment: Resistance bands
• Difficulty Level: Beginner
• Calories Burned: Approximately 200-250
• Workout Table:

| Exercise | Duration | Sets | |----------------------|----------|------| | Band Pull Aparts | 30 sec | 3 | | Tricep Dips | 30 sec | 3 | | Shoulder Press | 30 sec | 3 | | Rest | 1 min | 2 |

6. Quick Legs HIIT

• Duration: 25 minutes
• Equipment: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300-350
• Workout Table:

| Exercise | Duration | Sets | |----------------------|----------|------| | Lunges | 30 sec | 3 | | Squat Jumps | 30 sec | 3 | | Wall Sit | 30 sec | 3 | | Rest | 1 min | 2 |

7. HIIT with a Twist

• Duration: 30 minutes
• Equipment: Medicine ball
• Difficulty Level: Advanced
• Calories Burned: Approximately 400-450
• Workout Table:

| Exercise | Duration | Sets | |----------------------|----------|------| | Medicine Ball Slams | 30 sec | 3 | | Box Jumps | 30 sec | 3 | | Plank Jacks | 30 sec | 3 | | Rest | 1 min | 2 |

8. HIIT Yoga Fusion

• Duration: 30 minutes
• Equipment: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 200-300
• Workout Table:

| Exercise | Duration | Sets | |----------------------|----------|------| | Sun Salutations | 30 sec | 2 | | Warrior II | 30 sec | 2 | | Chair Pose | 30 sec | 2 | | Rest | 1 min | 2 |

9. Speed and Agility HIIT

• Duration: 20 minutes
• Equipment: Cones or markers
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-300
• Workout Table:

| Exercise | Duration | Sets | |----------------------|----------|------| | Shuttle Runs | 30 sec | 3 | | Lateral Hops | 30 sec | 3 | | Skaters | 30 sec | 3 | | Rest | 1 min | 2 |

10. HIIT for the Office

• Duration: 15 minutes
• Equipment: None
• Difficulty Level: All levels
• Calories Burned: Approximately 150-200
• Workout Table:

| Exercise | Duration | Sets | |----------------------|----------|------| | Desk Push-Ups | 30 sec | 3 | | Chair Squats | 30 sec | 3 | | Calf Raises | 30 sec | 3 | | Rest | 1 min | 2 |

Why Choose HipTrain?

For busy professionals looking to integrate these HIIT workouts into their routine, HipTrain offers affordable personal training solutions tailored to your needs. Our live 1-on-1 video sessions allow you to work out with certified trainers from the comfort of your home, making it easy to fit fitness into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses, ensuring you get the best value for your investment in health.