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The 10 Best HIIT Apps for a Quick Workout Session

High-Intensity Interval Training (HIIT) is a fat-burning tool that incorporates cardio and bodyweight exercises. In a short 20-minute session, you can effectively burn calories and spike your metabolism.

HIIT apps can help you make the best of these workout sessions without taking up too much time. So, let’s look at some of the best HIIT apps for Android and iOS.

1. HIIT | Down Dog

The HIIT Down Dog is the most popular quick workout app. You can adjust what muscle groups you want to work on, difficulty level, recovery time, workout duration, workout music, and even the instructor’s voice.

Once logged in, you can directly select the workout duration, adjust settings, and launch a session. Every workout session is uniquely curated from over 1000 exercises. According to Down Dog, you’ll never get the same workout twice. The instructor walks you through every step of the session, making it an excellent app for beginners.

You can track your progress on the calendar as well. The HIIT Down Dog is free for 17 days, after which you will need a paid subscription.

Download: HIIT Down Dog for Android | iOS (Subscription required, free trial available)

2. HIIT & Cardio Workout by Fitify

If you’re looking for an all-in-one cardio workout app, the HIIT & Cardio Workout by Fitify checks all the boxes. The free version of the apps gives you access to four categories of workouts – HIIT, light cardio, plyometrics, and joint-friendly exercises. Each workout session is curated from over 90 bodyweight exercises.


With a voice coach and HD animations, you should have no trouble following through with its HIIT sessions. With a premium subscription, you can create custom workouts and remove ads. You also have the option to integrate data from your Google Fit for more efficient workout sessions.

Download: HIIT & Cardio Workout by Fitify for Android | iOS (Free, premium version available)

Related: The Best Alternative Workouts if You Hate the Gym

3. HIIT Workouts


HIIT Workouts is one of the best free apps; it offers six different HIIT sessions. You can select workouts ranging from 4 to 21 minutes. Additionally, you can see the number of calories burned during a session. However, the app has a limited number of HIIT exercises. For example, the Android version is missing advanced pushups and similar strength-building exercises.

This is the right app if your goal is quickly burning calories and losing fat through aerobic exercises. You can track your total workout time, calories burned, longest streak, weight, and BMI. Also, adjust workout reminders and session settings easily.

Download: HIIT Workouts for Android | iOS (Free)

4. Freeletics

Freeletics is a highly rated premium workout app. With over 42 million users worldwide, Freeletics offers personalized workout plans created by an AI coach. You can take advantage of several free HIIT circuits and bodyweight exercises. However, the personalized HIIT workout planner is only available to premium users.

Backed by a team of sports scientists, it also offers meal plans based on your workout and body type. Some additional features that make Freeletics stand out are Spotify integration, tracking your runs, and loads of informative content.

Freeletics also has an integrated community section where you can share your progress and take part in fun challenges. In the free version, you get access to various HIIT training modules that promise to keep you in shape. However, if you want an AI coach and personalized meal plans, the premium is worth the money.

Download: Freeletics for Android | iOS (Free, subscription available)

5. Keelo

Keelo provides a blend of aerobic and strength-building HIIT exercises. The app claims that you will see improvements within two weeks if you follow its program. The free trial gives you access to 18 of the 901 workouts. However, the free 18 workouts engage all the major muscle groups. You can burn over a hundred calories in as little as 15 minutes by using the free workouts.

Therefore, if you’re starting with HIIT, you can give Keelo’s free version a try. Start with the basic warmups and progress through the sessions. The premium version will give you access to all the 901 workouts, personalized plans, coach calling features, and a lot more.

It’s worth noting that Keelo strongly focuses on exercises with equipment such as kettlebells and dumbbells. The app also has an integrated community section to connect with fellow users and post your progress.

Download: Keelo for Android | iOS (Free, subscription available)

6. Tabata HIIT Interval Timer


Tabata is a type of HIIT exercise that yields the most results in a short duration. Tabata sessions can be as short as four minutes. Compared to conventional HIIT, Tabata has shorter recovery periods, making it an ideal tool for burning fat and improving endurance.

The Tabata HIIT Interval Timer will help you squeeze in a quick four-minute workout anywhere. Create training schedules, and access six different Tabata workouts in the free version. The animation used in the workouts is smooth and easy to follow. You will need a premium version for detailed statistics and custom Tabata sessions.

Download: Tabata HIIT Interval Timer for Android | iOS (Free, subscription available)

7. J&J Official 7 Minute Workout


The J&J Official 7 Minute Workout is an easy-to-use free HIIT app. It was developed by Johnson & Johnson Health and Wellness Solutions, one of the largest pharmaceutical corporations in America. Therefore, it relies on scientifically proven HIIT exercises for optimum workouts under seven minutes. The app selects the most optimum seven-minute workout based on your level and motivation.

The app offers a library of 72 bodyweight exercises. You can choose a quick seven-minute workout or select your motivation to get a tailored Smart Workout. There are HD videos available within the app that teach you each exercise. Additionally, you can handpick exercises and create your custom workout for free.

Download: J&J Official 7 Minute Workout for Android | iOS (Free)

8. Seven


Seven is one of the most intuitive and visually appealing HIIT apps. You get access to the basic full-body HIIT workout in the free version. Based on your goal, a unique workout plan is created. The app follows the principles of the seven-minute workout. The exercises are well-illustrated, and you can even create custom workouts.

Seven takes a gamified approach to HIIT training. It creates weekly targets for you to achieve. You can advance through the community leaderboards and rankings as you complete sessions. This is a great way to stay motivated and hit your targets. Seven has a library of over 200 workouts. The premium upgrade can unlock specific exercises such as upper body, lower body, core, and cardio.

Download: Seven for Android | iOS (Free, subscription available)

9. HIIT Workout Generator


The HIIT Workout Generator has a wide range of HIIT workouts. You get everything from targeted HIIT circuits to various Tabata workouts. You don’t even need an account to get started. Launch the app, select your preferred workout, select the available equipment, and begin.

The option to customize workouts based on your calorie-burning goals or weight is reserved for premium users. The free version also has tons of ads, which can get annoying. Therefore, a premium upgrade that removes all ads from the app is worth considering. If you fancy an all-in-one HIIT regime with some level of customization, the HIIT Workout Generator does a good job.

Download: HIIT Workout Generator for Android | iOS (Free, subscription available)

10. Sworkit Fitness


Sworkit is another premium app that is great for non-equipment workouts. If you’re unable to access a gym, complete a full-body HIIT session or try out some yoga poses at your home. Apart from customizable sessions, it has an impressive number of workouts in its library.

Sworkit’s unique collection of workouts such as sports conditioning, working from home workouts, flexibility challenge, 50+ fit, and cycle series stand out. To unlock any workout, you require Sworkit’s premium subscription. Combine HIIT with Tabata, or end your session with light muscle stretches; Sworkit gives you complete control of your workout sessions.

Download: Sworkit for Android | iOS (Subscription required, free trial available)

Start Your HIIT Journey With These Apps

HIIT has become an extremely popular choice in recent years. You can get a workout done in just four minutes and still burn a tremendous amount of calories. Just set your goals and preferences, and the app does everything else for you. HIIT apps can help you create schedules and coach you through every step—right from jumping jacks to burpees.

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