HIIT Workout Plans for Busy Schedules

Discover effective HIIT workout plans designed for busy lifestyles. Get fit quickly with these practical examples!
By Taylor

Introduction to HIIT Workout Plans

High-Intensity Interval Training (HIIT) is a fantastic solution for those with tight schedules. It combines short bursts of intense exercise with brief recovery periods, allowing you to maximize your workout in minimal time. Here are three diverse examples of HIIT workout plans tailored for busy individuals.

Example 1: Office Break Burn

Context

Perfect for those who spend long hours at a desk, this workout can be done in the comfort of your office or even at home during breaks.

You can fit this 10-minute session into your lunch break or whenever you feel the need to get moving!

Example

  1. Jumping Jacks - 30 seconds
  2. Rest - 15 seconds
  3. Bodyweight Squats - 30 seconds
  4. Rest - 15 seconds
  5. Push-ups (knee or full) - 30 seconds
  6. Rest - 15 seconds
  7. High Knees - 30 seconds
  8. Rest - 15 seconds
  9. Plank - 30 seconds
  10. Rest - 15 seconds
  11. Burpees (optional) - 30 seconds
  12. Rest - 15 seconds

Repeat this circuit twice for a total workout time of 10 minutes.

Notes

  • Modify exercises based on your fitness level. For instance, do wall push-ups instead of full push-ups if necessary.
  • Keep a water bottle handy to stay hydrated during your breaks!

Example 2: Morning Rush Rev Up

Context

This quick morning routine is designed for those who want to kickstart their day but might struggle to find the time to exercise. It takes just 15 minutes and can be done before breakfast.

Example

  1. Burpees - 30 seconds
  2. Rest - 15 seconds
  3. Mountain Climbers - 30 seconds
  4. Rest - 15 seconds
  5. Lunges (alternate legs) - 30 seconds
  6. Rest - 15 seconds
  7. Tuck Jumps - 30 seconds
  8. Rest - 15 seconds
  9. Bicycle Crunches - 30 seconds
  10. Rest - 15 seconds
  11. Skaters - 30 seconds
  12. Rest - 15 seconds

Repeat this circuit twice for a high-energy 15-minute workout.

Notes

  • Feel free to swap out exercises for ones you prefer. For example, if you don’t like burpees, try squat thrusts instead.
  • Make sure to do a quick warm-up (like marching in place) before starting.

Example 3: Family Fun HIIT

Context

This workout is perfect for busy parents who want to include their kids in fitness. It’s designed to be fun and engaging while getting everyone moving together. Just 20 minutes of family bonding and fitness!

Example

  1. Animal Walks (bear crawl, crab walk) - 1 minute
  2. Rest - 30 seconds
  3. Dance Party (everyone picks a dance move) - 1 minute
  4. Rest - 30 seconds
  5. Silly Jumps (jump like different animals) - 1 minute
  6. Rest - 30 seconds
  7. Ball Toss (toss a soft ball back and forth while squatting) - 1 minute
  8. Rest - 30 seconds
  9. Freeze Tag (run around and freeze when tagged) - 1 minute
  10. Rest - 30 seconds
  11. Cooldown Stretching - 2 minutes

Repeat the first four exercises for a total of 20 minutes.

Notes

  • Encourage creativity with the animal walks and dance moves to keep it entertaining.
  • This is a wonderful way to instill a love for fitness in children while also getting in a workout!

With these examples of HIIT workout plans for busy schedules, you can easily incorporate fitness into your daily routine, no matter how tight your schedule may be. Enjoy your workouts!