High-intensity interval training is one of the best ways to pack a lot of exercise into a short period of time. HIIT workouts are so efficient because they alternate short bursts of very intense exercise with even shorter rests. That constant game of catch-up leads to quick cardio gains.
We consulted with fitness experts and trainers to build a tool for creating your own custom workout. By combining a few common exercises — like squats, push-ups and jumping jacks — you can make thousands of different routines. Once you’ve made your workout, our timer will guide you through it.
Bookmark this page to return to your workout. We’ll save your routine for you.
Ready to work hard? Let’s design your workout.
- 1 Format
- 2 Exercises
- 3 Customize
- 4 Workout
HIIT workouts come in many formats. These are two of the most common:
You will repeat this routine several times, depending on the length and difficulty of the workout.
Now, let’s pick your exercises. Select four from the options below.
For a full-body workout, choose moves that work a range of muscle groups in your upper body, core and legs — plus cardio.
Start with ones you are familiar with. The order you select will be the order you’ll do them in during your workout. You can always return to this tab to make changes.
Select four exercises in the order you’d like to do them.
When you’re doing HIIT, even 10 extra seconds of rest or exercise can make a big difference in how hard it feels.
For EMOM workouts, doing fewer reps each minute means more time to rest. We’re starting you with an easier workout, with one set of exercises per minute. For something a little harder, pick the standard workout, with two different exercises each minute.
Repeat the above undefined times and your total workout will be … long.
Here is your workout! Take a few minutes for a dynamic warm-up before you start. Once you’re ready, click the button below to start the timer. Remember: Intensity is the key to HIIT, so be ready to push yourself. But if you experience dizziness, unusual heart rhythms or any sharp pain, stop. If you can’t go all out the first time, don’t get discouraged. The more HIIT workouts you do, the stronger you’ll feel. Enjoy!
If you want to review your exercises, here’s a preview of your workout:
Repeat the above undefined times and your total workout will be … long.
Sources
Jenny Liebl, master trainer at the International Sports Sciences Association
Milo F. Bryant, trainer based in San Diego
Mathais Sorensen, exercise physiologist at the UCSF Human Performance Center
Dr. Tamanna K. Singh, director of the Sports Cardiology Center at the Cleveland Clinic
Amanda Katz, on-set trainer
