If you're eager to experience the numerous benefits of high-intensity interval training (HIIT) but unsure where to begin, look no further than your smartphone. Apple's App Store and Google Play are packed with apps offering HIIT workouts guaranteed to make you sweat, and the best part is that most of these routines require just a few minutes of your time.
Why should you try them out? Research from the Human Performance Institute in Orlando reveals that even just seven minutes of HIIT can lead to reduced body fat, improved insulin sensitivity, enhanced VO2 max (your body's oxygen efficiency), and increased muscular fitness.
Pete McCall, C.S.C.S., an exercise physiologist in San Diego, emphasizes the effectiveness of these short workouts: "The science behind the seven-, 10-, or 15-minute workout is 100 percent sound. These apps are great for people who want to work out at home and learn how to put together solid workouts."
There's only one catch: Your effort during the workout matters. Push yourself to your limits, and you'll witness significant results, according to McCall.
Curious about the difference between HIIT and Tabata? These five apps serve as excellent entry points into the world of DIY HIIT. Use them as learning tools and customize the workouts as you become more comfortable.
- J&J Official 7 Minute Workout - This app features a library of 72 exercises that can be combined for over 1,000 workout variations. Choose from 22 preset workouts or let the app create a "smart workout" based on your fitness level. Clear audio cues throughout the exercises help maintain proper form.
- Nike Training Club - Get the virtual trainer experience with over 175 free workouts inspired by Nike athletes like Serena Williams and Chloe Kim. Designed and demonstrated by Nike master trainers, each workout comes with videos for precise guidance.
- Fitbit Coach - Personalize your workouts based on daily activity tracked with your Fitbit device. This app offers seven- to 60-minute workouts with personalized video and audio coaching. Your feedback helps determine the intensity of future workouts.
- Keelo - All workouts are under 20 minutes and mostly bodyweight exercises, with some requiring basic gym equipment. Get video instructions and easily seek advice from the coaching team.
- 12-Minute Athlete - With 185 workouts comprising 35-plus bodyweight and minimal-equipment exercises, this app also includes an interval timer and stopwatch. Upgrade to the Super Athlete gym for access to more workouts and personalized insights.
Now you have the tools to embark on a rewarding journey of HIIT workouts. Start small, progress gradually, and witness your fitness levels soar. With these apps at your fingertips, there's no excuse to delay your sweat session!