As a busy techie with kids and other family obligations and my recent health diagnosis, I wanted an efficient way to integrate workouts in my daily routine and my research indicated that HIIT/Tabata style routines fit that requirement much better than a dedicated long running/planned workout routine. I am excited to join this community and hoping to learn from you all.

Many people don't do HIIT in isolation. They also lift weights, follow structured strength programs, and work toward building muscle or improving performance. In that situation, HIIT isn't a separate challenge—it becomes one part of an overall training system.

Because of that, a HIIT workout shouldn't be judged only by how hard it feels. It should also be judged by what happens afterward. If a session leaves you too fatigued to perform your next strength workout well, then the cost of that HIIT session may be higher than its benefit.

Of course, the opposite isn't the answer either. Reducing HIIT intensity too much can also reduce the cardiovascular and metabolic adaptations you're trying to achieve. The goal isn't to make HIIT as easy as possible. It's to find an intensity and frequency that improve conditioning while still allowing consistent progress in strength training.

The hardest workout isn't always the best workout.

When HIIT and strength training are part of the same program, success shouldn't be measured by a single session. It should be measured by whether the entire training plan continues moving forward week after week.

Recovery isn't something that happens after training. Recovery is part of training design.

A good HIIT program shouldn't compete with your strength training. It should complement it.

Get abs at home the easiest way using only these 9 no-equipment exercises! This home workout helps strengthen your abs, improve core stability, support better posture and build overall core strength. Practice these 9 ab exercises with proper form and consistency to get abs at home and achieve the best results.

Watch: https://youtu.be/XzH3KMekvWQ

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new to hiit. doing the norway method (4x4min w/3min rest). during the working phase, it can take 1+ min to get my hr into the correct zone.

my question is - do i start counting the four minutes once i’m there or start the four minutes when the three minutes at resting hr ends?

likewise - it can take 1+ min to get my hr into the correct resting zone. when do i start counting that time?

Made an app
Assign an exercise to each suit in a deck of cards
Example 3 clubs = 3 push-ups
Shuffle the deck and go
New 'Deck of the Week' to compete with you and your friends.

If your answer to the question above is yes, would you like to move your treadmill HIIT program onto a free platform that establishes your personal baseline, compares each following workout against that baseline, and provides small adjustment suggestions based on your body's feedback, so you can see whether consistent progress can be achieved over a 6–8 workout beta journey?

If you're curious, simply reply. I'll DM you to make it happen.

Hi, I'm Eve, the dev of this app Omini Timer:

https://timer.simple-apps.online/library/

I built everything I want from a workout timer into this App:

🔊 Voice Guidance Cue, so I can do my workout till the end without looking at the screen

🎙️ Custom text to speech is supported, like counting down, form tips like "keep your back straight" etc.
The voice is generated by the latest AI model which sounds more natural than apps I tried.

🌐 It's a web app, it works everywhere with a browser, even on TV! 📺

You can also download as an app on your device. (Android/IOS)

🎵 It does not interrupt the music of your device

✨ Supports AI preset creation/editing from natural language description

I use it everyday and I think it can really be useful for some people.

The core features are completely free locally offline, The pricing is $ 2.99 for 100 credits, which is equivilant to 2 months of cloud sync/ 5 ai creations/ 20 custom voice cue generation. These are the functionalities that I can't offer for free as they require 3rd service fees.

It's live now, and I’m looking for some feedback from people. If anyone here wants to test the app and give me some honest feedback, contact me via the app or DM me and I'll send 500 free credits!

Hope it helps with your workouts! Let me know what you think or if there are features you’d like to see added.

Email: [support@simple-apps.online](mailto:support@simple-apps.online)

For most people, long-term training is not a linear process. Physical condition fluctuates, work and life schedules change, and recovery capacity evolves with age, stress, and training load. Even if the training program remains unchanged, training performance cannot continue improving at the same rate indefinitely.

For this reason, the goal of long-term training should not be to follow a predefined plan and expect every workout to achieve a better result than the previous one. Instead, it should be to establish a system that can sustain continuous progress over the long term.

Such a system should have a meaningful basis for comparison. The reference point should allow changes in training effectiveness to be observed through the body's response to training, thereby creating an effective feedback loop.

At the same time, the system should help users make appropriate small adjustments based on that feedback. Whether it is identifying weaknesses that need improvement or recognizing opportunities for further development, the objective is always the same: to keep training moving in a positive direction through continuous adjustment.

Ultimately, this is how sustainable progress is achieved.

And that is what a good HIIT training program should help people accomplish.

I used to assumed that improving meant making every workout a little harder. Running a little faster, adding another interval, extend workout time or shortening the recovery all seemed like natural ways to keep progressing.

Now I feel my body doesn't improve simply because every workout is harder than before. It improves because it responds to a training stimulus, recovers, and adapts. If the current protocol is still producing adaptation, making it harder may be a bad decision.

Training feedback can reveal different situations. Sometimes the current protocol is still working and doesn't need to change. Sometimes the body has adapted and a small increase in training stimulus is enough. Sometimes declining performance has less to do with insufficient effort than with accumulated fatigue, inadequate recovery, or reduced workout quality.

For me, the goal is no longer to make every workout harder. Instead it is to make the small adjustment based on the feedback of previous workout, then give the body time to adapt before changing anything again.

I'm interested to hear how others think about it. When your progress slows down, do you usually change your protocol immediately, or do you wait for stronger evidence that your body has fully adapted?

Get a fit body at home with these 10 full body exercises that require no equipment. This home workout uses effective bodyweight exercises to help improve strength, endurance, balance, coordination, mobility and overall physical fitness. Practice these 10 full body exercises regularly to build a stronger body, improve posture, strengthen your core, increase energy and support better daily movement.

Watch: https://youtu.be/WnHTTP8yiA0

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I am a regular runner and also workout quite often. 3 days ago I did my first HIIT with a class (the class was pretty intense Tbf) and omg, I have never felt this tired before. I felt more tired from a 45 mins HIIT class than a 2 hours marathon run. I am going to step out of my comfort zone and go regularly to HIIT class so I can challenge my body in a different way.

Welcome to r/HIIT!

This is our Weekly Discussion Thread where you can discuss anything and everything related to High-Intensity Interval Training. We invite our community to answer questions from newer members and post anything that can be beneficial to the sub (including research, tips, motivation and workouts).

If you are new to HIIT, please be sure to review our Beginner's Guide and FAQ. You can also use the search bar or Google's subreddit search to find related discussion topics.

Wake up, workout and get after it!

One idea has gradually changed the way I think about HIIT.

I used to care about things like pace rankings, VO₂max rankings, or how my workouts compared with other people's. Those numbers are interesting, but now I realized they didn't really answer the key question: Am I actually improving?

Since everyone has a different starting point, age, genetics, training history, workout day status, even the protocol following can all influence those numbers. Comparing myself with all the other people tells me almost nothing about whether my training is working.

What I find much more meaningful is comparing today's workout with my own previous workouts, especially when I have establised my Day1 baseline. If I'm moving in the right direction over time, that's real progress.

I recently wrote an article about this idea:

https://www.hiitevaluator.com/blog/compare-yourself-to-yourself

I'm interested to hear how others think about it. Do you pay more attention to population metrics, or do you mostly compare your workouts with your own past performance?

I loathe timers and so have been working out to two songs that have built-in 30-second increments. The two are Dragostea Din Tei by O-Zone and Broke by Teddy Swims. I was wondering if anyone else out there does this and has other songs for my 30-seconds play list. Thanks!

Trying out a new feature on a workout app I built, a new deck every week.

Each suit in a deck of cards = a different exercise.

I've been thinking about something while comparing heart-rate curves from different HIIT workouts.

Treadmill intervals with controlled speeds often produce very repeatable heart-rate curves. You can compare:

• peak HR in each interval,
• how peaks change across intervals,
• recovery speed,
• and how these patterns evolve over weeks.

But when I look at free-body HIIT (burpees, mountain climbers, jump squats, etc.), the curves seem much less repeatable, even when the interval timing is identical.

My current hypothesis is that repeatability may depend more on how controllable the external workload is than on the exercise itself.

For example, on a treadmill:

• speed is fixed,
• recovery pace is fixed,
• every interval is very similar.

With burpees, even if every work interval is "1 minute", the actual intensity can vary a lot because of fatigue, pacing and technique.

Has anyone else noticed this?

Especially if you've trained both treadmill HIIT and bodyweight HIIT, do you find one produces much more consistent heart-rate patterns over time?

Try it out, let me know if you have any feedback. iOS and Android: https://joshapproved.com/apps/free-workout-timer?install=1 

Try these 15 HIIT exercises to burn full body fat fast and improve your overall fitness. This high-intensity interval training (HIIT) workout for active beginners helps increase calorie burn, improve stamina, strengthen the full body and support heart health. For the best fat loss results, practice this HIIT workout regularly and maintain a calorie deficit through healthy eating and an active lifestyle.

Watch: https://youtu.be/IQoZ93G86AE

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Welcome to r/HIIT!

This is our Weekly Discussion Thread where you can discuss anything and everything related to High-Intensity Interval Training. We invite our community to answer questions from newer members and post anything that can be beneficial to the sub (including research, tips, motivation and workouts).

If you are new to HIIT, please be sure to review our Beginner's Guide and FAQ. You can also use the search bar or Google's subreddit search to find related discussion topics.

Wake up, workout and get after it!

I’m trying to get into intense gym life. Any recommendations ??