Top 10 HIIT Workout Plans for Maximum Results 2025

High-Intensity Interval Training (HIIT) has become a popular choice for fitness enthusiasts seeking maximum results in minimal time. With its ability to boost metabolism, improve cardiovascular health, and enhance workout efficiency, HIIT is perfect for busy professionals looking to get fit. Here are the top 10 HIIT workout plans for 2025 that can help you achieve your fitness goals.

1. The 20-Minute Full-Body HIIT Workout

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

| Exercise | Duration (seconds) | Sets | |-------------------|--------------------|------| | Jumping Jacks | 30 | 4 | | Push-Ups | 30 | 4 | | High Knees | 30 | 4 | | Plank | 30 | 4 | | Rest | 30 | 4 |

2. Tabata Style HIIT

• Duration: 16 minutes
• Equipment: Dumbbells (optional)
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-350

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

3. Bodyweight HIIT for Fat Loss

• Duration: 30 minutes
• Equipment: None required
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300-400

| Exercise | Duration (seconds) | Sets | |-------------------|--------------------|------| | Lunges | 30 | 5 | | Plank Jacks | 30 | 5 | | Skaters | 30 | 5 | | Bicycle Crunches | 30 | 5 | | Rest | 30 | 5 |

4. HIIT Cardio Blast

• Duration: 25 minutes
• Equipment: Jump rope (optional)
• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 400-500

| Exercise | Duration (seconds) | Sets | |-------------------|--------------------|------| | Jump Rope | 60 | 4 | | Sprint in Place | 30 | 4 | | Tuck Jumps | 30 | 4 | | Rest | 30 | 4 |

5. HIIT Strength Circuit

• Duration: 30 minutes
• Equipment: Dumbbells
• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 350-450

| Exercise | Duration (seconds) | Sets | |-------------------|--------------------|------| | Dumbbell Thrusters| 30 | 4 | | Renegade Rows | 30 | 4 | | Kettlebell Swings | 30 | 4 | | Rest | 30 | 4 |

6. Core-Focused HIIT

• Duration: 20 minutes
• Equipment: None required
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250

| Exercise | Duration (seconds) | Sets | |-------------------|--------------------|------| | Russian Twists | 30 | 4 | | Plank Variations | 30 | 4 | | Leg Raises | 30 | 4 | | Rest | 30 | 4 |

7. HIIT with Resistance Bands

• Duration: 30 minutes
• Equipment: Resistance bands
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300-400

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

8. Outdoor HIIT

• Duration: 30 minutes
• Equipment: None required
• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 400-500

| Exercise | Duration (seconds) | Sets | |-------------------|--------------------|------| | Hill Sprints | 30 | 5 | | Bodyweight Squats | 30 | 5 | | Burpees | 30 | 5 | | Rest | 30 | 5 |

9. HIIT for Beginners

• Duration: 15 minutes
• Equipment: None required
• Difficulty Level: Beginner
• Calories Burned: Approximately 100-200

| Exercise | Duration (seconds) | Sets | |-------------------|--------------------|------| | Bodyweight Squats | 20 | 4 | | Wall Sit | 20 | 4 | | Standing Calf Raises| 20 | 4 | | Rest | 20 | 4 |

10. HIIT for Busy Professionals

• Duration: 15 minutes
• Equipment: None required
• Difficulty Level: All Levels
• Calories Burned: Approximately 150-250

| Exercise | Duration (seconds) | Sets | |-------------------|--------------------|------| | Jumping Jacks | 30 | 3 | | Push-Ups | 30 | 3 | | High Knees | 30 | 3 | | Rest | 30 | 3 |

These HIIT workout plans are designed to maximize results while fitting into your busy schedule. Remember to warm up before starting and cool down afterward to prevent injury.

For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers. With flexible scheduling, you can easily fit workouts into your day, and our services are HSA/FSA approved for eligible expenses.

Updated January 2026 - Stay ahead of your fitness goals by incorporating these HIIT workouts into your routine!