In the modern day and age, technology is a part of every aspect of our lives, and the way we work out and keep fit is no exception.
From high tech fitness equipment and devices designed to monitor our vital signs to interactive phone applications, technology allows us to push our bodies to the max.
One such option that is becoming increasingly popular in recent years is workout apps, particularly those that focus on high intensity interval training (HIIT).
One of the best ways to lose weight and improve your cardio, HIIT offers great results, but takes a huge amount of discipline and dedication.
The idea behind HIIT workout apps is that they not only help to keep you motivated and on track, but also allow you to complete your HIIT workouts whenever and wherever you are.
This allows people from all walks of life to make the most of the benefits offered by HIIT.
Can a simple app that you download on a phone or tablet really help you to improve your health and fitness that much though?
Well, we will now take a look at the 7 best HIIT workout apps, to show you exactly the sort of results you can hope to achieve when using one.
What Is A HIIT Workout App?
A HIIT workout app is an application that can be used on a phone, tablet, and a number of other smart devices.
The idea of a HIIT workout app is to assist people involved in high intensity interval training.
Whether it be by tracking their results and progress, giving them tips and ideas for new workouts, or even just providing the ability to share their progress with friends, these apps aim to offer the necessary support and assistance to help you reach your potential and achieve your goals.
While many can be used across all such devices, there are also HIIT workout apps that are exclusive to either Apple or Android.
Plus, there are paid and free options available, as well as apps designed specifically with certain groups in mind, such as women, personal trainers, or competitive athletes.
What Are The Benefits Of Using A HIIT Workout App?
There have been numerous studies conducted that have looked at the efficacy of home workout apps.
They have examined not only how these apps alter the intensity and results of your home workouts, but also how these workouts compare to those in a traditional gym environment.
In one study, researchers found that mobile exercise applications can be effective, as they encourage people to work out at times when they otherwise wouldn’t.
The results showed a notable increase in exercise activity during leisure time among the study participants.
This can be down to a couple of reasons. Firstly, these apps allow users to exercise at their own pace and ability, from the comfort of their own home.
This not only removes the need for a gym membership and reduces the effort it takes to prepare for a workout, but also allows you to train in a space where you feel safe and comfortable.
The other reason is the interactivity or motivation provided by the app.
Some options will simply show you how you have been progressing, painting a clear picture of your results, while others can even be connected to social media, where you can share your progress or compete with friends.
Either way, these methods of shining a light on your results instils a new level of drive, determination, and commitment, which makes people want to work out harder and more frequently, so they can achieve results better than they could before.
The Best HIIT Workout Apps
We will now take a closer look at what we believe to be the 7 best HIIT workout apps currently available.
These will include options designed for people of all different ability and experience levels, as well as both free and paid apps.
This should ensure anyone who has decided to use a HIIT workout app for themselves will be able to find the one that perfectly matches their own wants and needs.
FitBod was designed to provide more personalised workouts that are tailored toward your own individual goals.
Settings allow you to easily select which muscles and body parts will be targeted during any given workout and determine exactly how they will be worked.
The app tracks all of your past workouts to not only see how you train and adapt but also to carefully gauge how you are progressing. This allows it to make suggestions on areas that need to be improved, as well as new options to further help you enhance results.
Videos are provided to ensure you get a thorough view of how each exercise works, while detailed instructions are also provided.
There are even links to sections on things like diet and supplements, to help you tailor your behaviour outside of your workouts, to maximise your physical potential.
FitBod is a premium service that requires a subscription of £12.99 per month of $79.99 per year to gain access to its full range of features.
However, it is free to get started, as the company offers a trial, allowing you to see what the app has to offer before you commit to buying.
One of the more popular HIIT workout apps available, it has already been downloaded more than 5 million times and over 400 million workout sessions have been logged.
The company even offers branded apparel and fitness equipment, to help you power through all of your workouts. Many of their products even come with discounts for full subscribers.
- Allows you to target specific muscles and body parts
- Tracks your past workouts to help you progress
- Detailed videos and descriptions of each exercise are included
- Provides support on things like diet
- Offers a free trial so you can test out the app
- Access to the full service requires an expensive paid subscription
The Freeletics system is designed to function as your own personal health and fitness coach that you carry around with you.
It has sections devoted to both exercise and nutrition, to help users reach their goals as quickly as possible.
In the exercise portion of the service, you will have access to over 900 different workouts, which range in length from 10 to 30 minutes and have options suitable for everyone from complete beginners to experienced athletes.
The workouts can either be manually selected or chosen for you by the app when you input data such as you age, gender, weight, and the areas you hope to target.
All workouts are explained in detail with incredibly clear instructions and videos, while access to real trainers is available 24/7.
In the nutrition side, you have numerous articles dedicated to how to build a successful diet to supplement your training, based on your training and physical attributes, while access to experienced professionals is again provided.
Perhaps the most popular facility of the Freeletics service though, and why it ranks as the number 1 HIIT workout app in Europe, is due to its incredible level of interactivity with social media.
Users can quickly post everything from session results and workout routines to progress pics using the same easy to understand user interface that is present throughout the entire service. This allows you to have your friends, family, and other users keep you accountable and share in your success.
Despite all of this, a large portion of the Freeletics service is free to use. However, there are some in app purchases and elements hidden behind paywalls as well.
- Covers both exercise and nutrition
- Incredible level of interactivity with social media platforms
- Provides more than 900 different exercise routines
- Offers 24/7 access to professional trainers and coaches
- Workouts can be manually selected or chosen for you based on your ability and goals
- Certain elements of the system are locked behind paywalls
3. HIIT Interval Training Timer
The HIIT Interval Training Timer is the perfect app for people who already know what they are doing and simply want something to help with tracking their performance.
While quite basic compared to some of its competitors, it is one of the most customisable HIIT workout apps available.
When you first download the app, you will be taken to a set-up screen with an incredibly straightforward user interface, which allows you to set up preferences which include a choice of voice.
You can easily create a custom timer with the app, to facilitate the specific workouts that you are going to perform, while aspects such as the number of sets and rest times can also be added. There is even a feature to adjust or skip parts of the session mid workout.
Once the workout is complete, you can then save it as a pre-set, to allow it to be completed again in the future.
Other pre-sets that come loaded on the app include workouts focusing on things like fat loss or Tabata training.
Among the other features of the HIIT Interval Training Timer, you will find a volume selector that allows you to control the volume of the app and your music independently of one another, as well as a step counter.
A vibrate mode and warning clicks allow you to keep track of your session without always following the vocal cues, while the ability to connect with social media accounts on Facebook and Twitter lets you share your results and experiences with friends, family, and other users.
- Features an incredible range of personalisation options
- Comes with a choice of voices, as well as a silent “vibration mode”
- Past workouts can be saved to be completed again
- Incredibly straightforward user interface
- Free to use and share results on social media
- May be a little too basic for less experienced users who require more assistance
4. J&J Official 7 Minute Workout
Created by Johnson & Johnson, the J&J 7 Minute Workout app has been designed by an expert in exercise physiology, to allow you to work out smarter than ever before, optimising your sessions and eliminating any wasted time.
A range of 72 exercises and 22 additional workouts creates more than 1000 different combinations, to ensure that your sessions are always fresh and exciting and keep your motivation levels as high as possible.
There are also warmups included, to make sure you stay safe while working out, as well as an alarm that lets you know when you have gone too long between sessions.
Each of the dynamic workouts features carefully chosen music, instructions and videos created by highly qualified exercise professionals, and an easy to use timer, to ensure every second of your session is planned to perfection.
You can select the workouts manually or enter biometric data and goals, to allow the app to select the best routine for you.
Apple users can even sync it up with their Apple Health app, to save them time and allow the results to be shared between the two.
Workouts can then be saved to repeat at a later date and see how you compare, while results can be tracked to show your progression and even shared with friends, either to provide extra motivation and encouragement or to help you build a little bit of healthy competition.
Compatible with both Apple and Android devices, new functionality has even been added to ensure the app is optimised for use on the Apple Watch, to ensure it truly can be used anywhere, at any time, by anyone.
The only potential drawback is that, while the J&J 7 Minute Workout app is free to download and use, the full version does require a subscription fee of $10 per month, which is a little steeper than many of the other options on the market.
- Incredible level of connectivity with numerous different devices
- Alarms and warmups help to keep you safe and motivated
- Incredible range of different exercise routines
- Designed and instructed by highly qualified exercise professionals
- Sessions are carefully planned based on a user’s own personal data
- Subscription to full service is more expensive than many of its competitors
Keelo prides itself on being a system that allows you to completely work your entire body with short, sharp, easy to follow routines and exercises.
It utilises more than 180 different movements, including those that rely on bodyweight, barbells, dumbbells, kettlebells, and more.
Workouts balancing strength and conditioning with cardio, including warmups and cool downs, are designed to fit your personal schedule and lifestyle.
Each comes with detailed instructions or videos, plus recommendations on the weights you should be using, based on your physical ability and data.
Heart rate tracking and integrated timers ensure workouts run smoothly throughout, while data tracking provides clear and concise evidence of your progress, with customer assistants constantly available to explain anything you may not understand.
Based on these results and your physical statistics, the app will also suggest the calories and macros you should be consuming in order to achieve maximum results.
For more detailed assistance, Keelo even provides access to highly skilled personal trainers and nutritionists.
The daily tracking system is a great way to keep people exercising every day. Meanwhile, Keelo also uses a reward system to motivate users, where things such as branded fitness gear, Amazon gift cards, and other special prizes are up for grabs for the best performers every month.
Optimised for Android, Apple, and even the Apple Watch, Keelo can easily be used by everyone, no matter the time, place, or device they are using.
The free version makes Keelo accessible for all, however, the $15 monthly fee for the premium version is one of the highest we have seen.
- Unrivalled level of support from customer assistants, nutritionists, and personal trainers
- Multiple reward systems are perfect for users who lack motivation
- Optimised for use on a wide range of different devices and operating systems
- Workouts combine elements of both strength and conditioning and cardio
- Great range of exercises, facilities, and data tracking features
- Membership fee for access to the full system is incredibly high
Seven is one of the fastest growing fitness apps in the world, having been featured in sources like Glamour, Men’s Health, The New York Times, USA Today, and many, many more.
It is known for boasting more than 200 7 minute workouts, which can be completed anywhere, and at any time.
It uses a system where workouts are tailor made for users based on the goals and statistics they input into the app.
Its short but intense workouts then allow you to achieve these goals without any wasted time, making it ideal for people with limited time to spare.
You then also have the ability to manually select workouts, and then edit or alter them where you see fit, with plenty of options designed to help you progress in a fun and enjoyable manner.
Seven pays heavy attention to motivation, offering encouragement from professional instructors, as well as achievements and the ability to compete with friends, to continually push you to stay on track and create a habit that will last a lifetime.
There are even long and short term community challenges, for those who really want to ramp things up a notch.
Available for both Android and Apple devices, users can use a free version of Seven for an unlimited period. However, those seeking the full experience will be required to pay the subscription fee of $4.99 per month.
- More than 200 workouts to target all different parts of your body
- Workouts can be selected manually or chosen for you based on your goals
- All workouts are short, sharp, and to the point, meaning there is no wasted time
- Little to no equipment is required for any of the routines
- Includes plenty of features and challenges to keep you motivated
- Access to the full service requires a paid subscription
7. The Ready State
The Ready State is an app that utilises a range of HIIT workouts but also heavily focuses on the prevention of injuries, and methods of recovery that can be used in the event that you do experience an injury.
There is also a large focus on the reduction of pain through physical activity.
The idea behind The Ready State app is to provide a virtual coach that assists with mobility training.
It includes programs such as movement and mobility courses, courses to rehab injured athletes, and even the opportunity to take part in virtual one on one sessions with professional coaches.
Designed and instructed by Dr. Kelly Starrett, it features a great range of choices to benefit your health and fitness, while taking you own routine and lifestyle into account.
While The Ready State is a premium subscription service, a free trial is available on the platform, so you can test out all of its features, before you commit to paying.
You also have the option to buy books and branded equipment, to help you progress even further on your journey.
The Ready State has been featured in CBS News, Outside, The Tim Ferris Show, Men’s Health, and many more reputable outlets.
Compatible with both Apple and Android devices, it is among the top physical therapy apps available, and the standard bearer when it comes to combining it with HIIT.
A free 14 day trial is available for all new users, after which a subscription will be required, costing either $14.99 per month or $155.88 per year.
- Combines aspects of both HIIT and physical therapy
- Designed and instructed by a qualified doctor
- Includes the option for virtual sessions with professional trainers
- Highly recommended by numerous reputable sources
- Compatible with both Android and Apple devices
- The service becomes reasonably expensive once the free trial period has ended
Get guided mobility videos designed by Dr. Kelly Starrett and tailored to your body and lifestyle.
- Virtual Mobility Coach is trusted by top athletes and coaches in the NFL, NBA, MLB, NHL along with top Crossfitters, Olympians, and elite military groups
- Virtual Mobility Coach features an equipment filter that allows you to identify the tools you have available so that your mobility routines are tailored to equipment you have
Are There Any Drawbacks To Using HIIT Workout Apps?
The main drawback to using HIIT workout apps is the fact that they encourage people to work out from home.
While this may be beneficial or convenient for a lot of people, it can be problematic for others, particularly those who lack motivation.
When a person lacks motivation, they may not be as willing to get ready and work out.
While there are features built into many of the apps specifically designed to tackle this issue, computers can only do so much.
No matter what steps to providing motivation an app may offer, it will pale in comparison to visiting a fitness center or gym for most people.
These facilities provide motivation in the form of social interaction and personal trainers, adding that human element that simply isn’t possible at home on your own with an app.
Another issue that is sometimes mentioned when looking at the drawbacks to using HIIT workout apps and training at home is personalisation.
With no personal trainer or other people around to check their form or offer dedicated insights on how they are progressing, it can be harder to determine the best plan for people to move forward.
Finally, for many people, once they have become used to training at home, going back to a traditional gym can be challenging.
If you have enough space and equipment at home to be able to progress continuously, this won’t be an issue.
However, most people don’t have huge amounts of equipment and free space in their home to train with.
This can often mean people settle for using what they have available, which leads to less intense and effective workouts and notably reduced results.
Do You Need Any Other Equipment To Use A HIIT Workout APP?
The only equipment you are guaranteed to require to use a HIIT workout app is a compatible device.
This can be any smart device, from a phone or tablet to a smart TV. However, you need to be sure its operating system, i.e. Apple or Android, is compatible with the app you are planning to use.
Many of the workouts completed in HIIT sessions will consist entirely of bodyweight exercises, so additional pieces of fitness equipment aren’t necessarily a requirement.
That said, a small amount of equipment, such as a set of dumbbells, a kettlebell, and an exercise mat, are a good investment if you are planning to work out at home, as you won’t be limited on the number of the routines on the app that you are able to follow.
Should You Pay For A HIIT Workout App?
Whether or not you should pay for a HIIT workout app depends entirely on what you are hoping to achieve from the app, the style of training you prefer to complete, where you generally like to train, and how dedicated you are going to be to following your training plan.
As there are countless free HIIT workout apps available, as well as free versions of paid apps, it will definitely be worth trying these before you decide to invest in a paid app or pay for a subscription for most people.
This will give you a clear insight into the sort of things you can expect from these types of apps and help you to determine if they are right for you.
It is important to note, however, that free apps can be quite basic when it comes to the features and facilities they offer, while the free versions of paid apps can often be very restrictive in terms of how much of the full app they give you access to.
If you find that there are too many limitations, look at what the paid plans and apps offer and weigh up if you feel they provide enough benefits to make them worthwhile.
Some of the paid apps will even give you a free trial period to test out the premium features, so you know exactly what you will be getting, before you part with your hard earned money.
However, if you are someone who is completely committed to their training, is striving to achieve the very best results, and finds that the features of a HIIT workout app are helping them to progress at a faster rate, then it is something that is definitely worth investing in.
How To Start Using A HIIT Workout App?
When you decide to take the plunge and try out a HIIT workout app, the first step is to consider the platforms supported by the app.
With some being locked to either Android or Apple, you don’t want to waste time looking at one which isn’t compatible with any of the devices you own.
Next, you need to determine whether or not you are willing to pay for an app. If you aren’t, this will narrow your search purely to free apps or free versions of premium apps.
You will then need to look closer at each app’s functionality.
Selecting one that offers all of the features and benefits you are looking for is imperative to its success, and there are a wide range of different choices.
Some apps are designed to time your workouts and track your progress, while others provide video content to give you more options and ideas, help you to see the exercises in action, and allow you to share your results with friends and family or on social media.
At this point, you should now have singled out the app that is most suitable for you. The next step is to download the app onto the platform or device on which you plan to use it. You will then need to set up your account and, if you have chosen a paid app, select a plan and pay the fee.
You should now be ready to go and can start looking at how the app works and begin utilising the functions to help with your workouts.
Kettlebell 10 Weeks Program
This program contains our famous Kettlebell 1.0 and 2.0 programs. It will take you on a journey from beginner to intermediate or advanced in a period of 10 weeks, using only one or two kettlebells.
- Skill level: Beginner and Intermediate
- Format: PDF
- 10-week program: 3 workouts each week for the first 4 weeks, then 4 workouts each week for the last 6 weeks
- Workouts vary in length from 25-60 minutes
- Requires at least one kettlebell in the range of 15lb to 25lb. It can be helpful to have two kettlebells, one lighter and one heavier for different exercises. A yoga or exercise mat is also recommended
- Free Bonus: Intro to Nutrition and Healthy Eating
- Links to video explanations for individual exercises.
- Mobile and Desktop versions available
- Printable PDF workout calendar
HIIT workout apps are a great option for anyone seeking to make the most of all the benefits associated with HIIT, but who need a little help with motivation or some guidance to build more effective workout routines and take their results to the next level.
This article will hopefully have given you all the information you need, to work out what you are looking for in a HIIT workout app, determine which option best matches your own needs, and start making the most of the benefits it can offer you, as soon as possible.
Now that you have entered the world of digital fitness, the options don’t simply end at HIIT workout apps either, as there are plenty of other options available to help you progress.
From apps to help you build strength and size or work out using only your bodyweight to online courses in things like kettlebells and mobility, the digital options available to help you take your physique and physical performance to its full potential are almost endless.
Dr. Ahmed Zayed holds a bachelor’s degree in medicine from Alexandria university and is a practicing plastic surgeon. He’s our expert on all things nutrition, medicine, rehabilitation, and flexibility. Dr.Ahmed has been a medical content writer for more than 11 years and his work reached top publications such as the HuffingtonPost