Top 10 HIIT Workout Plans for Home and Gym 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get fit quickly, especially for busy professionals. These workouts are designed to maximize efficiency and effectiveness, helping you burn calories and build strength in a short amount of time. Here are the top 10 HIIT workout plans for home and gym in 2026.

1. The 20-Minute Full Body Blast

Equipment Needed: Dumbbells
Difficulty Level: Beginner
Calories Burned: Approximately 200-300

| Exercise | Duration | Reps | Sets | |-------------------|----------|-------|------| | Jumping Jacks | 30 sec | N/A | 3 | | Push-Ups | 30 sec | 10-15 | 3 | | Bodyweight Squats | 30 sec | 15-20 | 3 | | Plank | 30 sec | N/A | 3 | | Rest | 30 sec | N/A | 3 |

2. Tabata Toning

Equipment Needed: Kettlebell or Dumbbell
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400

| Exercise | Duration | Reps | Sets | |-------------------|----------|-------|------| | Kettlebell Swings | 20 sec | 10-12 | 8 | | Rest | 10 sec | N/A | 8 | | Burpees | 20 sec | 6-8 | 8 | | Rest | 10 sec | N/A | 8 |

3. Cardio Core Circuit

Equipment Needed: Mat
Difficulty Level: Advanced
Calories Burned: Approximately 400-500

| Exercise | Duration | Reps | Sets | |--------------------|----------|-------|------| | Mountain Climbers | 45 sec | N/A | 4 | | Russian Twists | 45 sec | 15-20 | 4 | | Plank Jacks | 45 sec | N/A | 4 | | Bicycle Crunches | 45 sec | 15-20 | 4 | | Rest | 30 sec | N/A | 4 |

4. HIIT for Strength

Equipment Needed: Resistance Bands
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Duration | Reps | Sets | |-----------------------|----------|-------|------| | Band Squats | 30 sec | 12-15 | 3 | | Push-Ups with Bands | 30 sec | 8-10 | 3 | | Deadlifts with Bands | 30 sec | 10-12 | 3 | | Rest | 30 sec | N/A | 3 |

5. Quick Fire HIIT

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 150-250

| Exercise | Duration | Reps | Sets | |--------------------|----------|-------|------| | High Knees | 30 sec | N/A | 3 | | Squat Jumps | 30 sec | 8-10 | 3 | | Side Lunges | 30 sec | 10-12 | 3 | | Rest | 30 sec | N/A | 3 |

6. Gym-Based HIIT

Equipment Needed: Gym Machines (Treadmill, Rowing Machine)
Difficulty Level: Advanced
Calories Burned: Approximately 400-600

| Exercise | Duration | Reps | Sets | |--------------------|----------|-------|------| | Sprint on Treadmill| 30 sec | N/A | 5 | | Rowing | 1 min | N/A | 5 | | Rest | 1 min | N/A | 5 |

7. HIIT with Weights

Equipment Needed: Dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 350-450

| Exercise | Duration | Reps | Sets | |---------------------|----------|-------|------| | Dumbbell Thrusters | 30 sec | 10-12 | 4 | | Renegade Rows | 30 sec | 8-10 | 4 | | Rest | 30 sec | N/A | 4 |

8. Family HIIT Fun

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 200-300

| Exercise | Duration | Reps | Sets | |--------------------|----------|-------|------| | Jump Rope | 30 sec | N/A | 3 | | Dance Break | 30 sec | N/A | 3 | | Freeze Tag | 1 min | N/A | 3 | | Rest | 30 sec | N/A | 3 |

9. Total Body HIIT

Equipment Needed: Stability Ball
Difficulty Level: Advanced
Calories Burned: Approximately 500-600

| Exercise | Duration | Reps | Sets | |--------------------|----------|-------|------| | Stability Ball Burpees| 30 sec | 6-8 | 4 | | Stability Ball Pass | 30 sec | 10-12 | 4 | | Rest | 30 sec | N/A | 4 |

10. Personalized HIIT Coaching

Equipment Needed: None (all online)
Difficulty Level: Varies
Calories Burned: Varies

With HipTrain, you can access personalized HIIT workouts designed for your specific goals and fitness levels. Our certified personal trainers provide live 1-on-1 video coaching, making it easy to fit workouts into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses.

These HIIT workout plans are perfect for anyone looking to maximize their fitness routine at home or in the gym. Try them out and find the one that fits your lifestyle best!