Top 10 HIIT Workout Plans for Quick and Efficient Results

High-Intensity Interval Training (HIIT) is a fantastic way to achieve quick fitness results without spending hours in the gym. With HIIT, you can burn calories, improve your endurance, and build strength in a fraction of the time compared to traditional workouts. Updated January 2026, here are the top 10 HIIT workout plans that can help you get fit efficiently.

1. Bodyweight HIIT Circuit

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 300-500 per session

| Exercise | Duration (seconds) | Sets | Rest (seconds) | |-------------------|-------------------|------|----------------| | Jumping Jacks | 30 | 3 | 15 | | Push-Ups | 30 | 3 | 15 | | Squat Jumps | 30 | 3 | 15 | | Plank | 30 | 3 | 15 | | High Knees | 30 | 3 | 15 |

2. Tabata Training

Equipment Needed: Timer (or Tabata app)
Difficulty Level: Intermediate
Calories Burned: Approximately 200-400 per session

| Exercise | Duration (seconds) | Sets | Rest (seconds) | |-------------------|-------------------|------|----------------| | Burpees | 20 | 8 | 10 | | Mountain Climbers | 20 | 8 | 10 | | Kettlebell Swings | 20 | 8 | 10 | | Jump Rope | 20 | 8 | 10 |

3. HIIT with Weights

Equipment Needed: Dumbbells
Difficulty Level: Advanced
Calories Burned: Approximately 400-600 per session

| Exercise | Reps | Sets | Rest (seconds) | |-------------------|------|------|----------------| | Dumbbell Thrusters| 12 | 4 | 30 | | Deadlifts | 12 | 4 | 30 | | Renegade Rows | 10 | 4 | 30 | | Russian Twists | 15 | 4 | 30 |

4. Cardio HIIT

Equipment Needed: Jump rope, treadmill, or stationary bike
Difficulty Level: Intermediate
Calories Burned: Approximately 300-500 per session

| Activity | Duration (minutes) | Sets | Rest (minutes) | |-------------------|-------------------|------|----------------| | Jump Rope | 1 | 5 | 1 | | Sprint on Treadmill| 1 | 5 | 1 | | Cycling | 2 | 5 | 1 |

5. Core HIIT

Equipment Needed: Mat (optional)
Difficulty Level: Beginner
Calories Burned: Approximately 200-300 per session

| Exercise | Duration (seconds) | Sets | Rest (seconds) | |-------------------|-------------------|------|----------------| | Bicycle Crunches | 30 | 3 | 15 | | Plank Jacks | 30 | 3 | 15 | | Side Plank (each side)| 30 | 3 | 15 | | Flutter Kicks | 30 | 3 | 15 |

6. Full Body HIIT

Equipment Needed: None
Difficulty Level: All levels
Calories Burned: Approximately 350-500 per session

| Exercise | Duration (seconds) | Sets | Rest (seconds) | |-------------------|-------------------|------|----------------| | Jump Squats | 30 | 4 | 20 | | Push-Ups | 30 | 4 | 20 | | Lunges | 30 | 4 | 20 | | Plank | 30 | 4 | 20 |

7. Outdoor HIIT

Equipment Needed: None (or resistance bands)
Difficulty Level: Intermediate
Calories Burned: Approximately 300-500 per session

| Exercise | Duration (seconds) | Sets | Rest (seconds) | |-------------------|-------------------|------|----------------| | Sprint | 30 | 4 | 30 | | Bear Crawls | 30 | 4 | 30 | | Broad Jumps | 30 | 4 | 30 | | Jumping Jacks | 30 | 4 | 30 |

8. HIIT Yoga

Equipment Needed: Mat
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200-300 per session

| Exercise | Duration (seconds) | Sets | Rest (seconds) | |-------------------|-------------------|------|----------------| | Sun Salutations | 1 minute | 5 | 15 | | Warrior II | 30 | 3 | 15 | | Chair Pose | 30 | 3 | 15 | | Downward Dog | 30 | 3 | 15 |

9. HIIT for Endurance

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 400-600 per session

| Exercise | Duration (seconds) | Sets | Rest (seconds) | |-------------------|-------------------|------|----------------| | Burpees | 45 | 5 | 30 | | Box Jumps | 45 | 5 | 30 | | Battle Ropes | 45 | 5 | 30 |

10. HIIT for Strength

Equipment Needed: Kettlebells or dumbbells
Difficulty Level: Advanced
Calories Burned: Approximately 400-700 per session

| Exercise | Reps | Sets | Rest (seconds) | |-------------------|------|------|----------------| | Kettlebell Snatch | 10 | 4 | 30 | | Goblet Squats | 12 | 4 | 30 | | Push Press | 10 | 4 | 30 |

Incorporating these HIIT workouts into your routine can lead to efficient results, helping you achieve your fitness goals quickly. At HipTrain, we offer affordable live 1-on-1 personal training sessions, which are HSA/FSA approved for eligible expenses. Our certified trainers can help you customize your HIIT workouts based on your fitness level and goals.