Best HIIT Workout Apps

Workout Trainer is the best HIIT workout app of 2022

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High-intensity interval training (HIIT) workout apps are packed full of exercises, programs, and customizable routines that offer an excellent introduction to this calorie-burning, efficient style of training. The workouts alternate high-intensity work periods with lower-intensity rest periods. The work-to-rest ratio varies and depends on the training goals. 

The best HIIT workout apps include a variety of different workouts appropriate for all fitness levels, have easy-to-follow video/audio demonstrations or descriptions, come with a timer or rep feature, and allow access to free content. Interested in trying a high intensity interval training workout, but not sure how to get started? We researched the best HIIT workout apps available for 2021 and rounded them up here. 

Our Top Picks

Best Overall: Workout Trainer

Workout Trainer

Workout Trainer

Key Specs

  • Platforms: iOS, Android 
  • No. of Workouts: 100+ HIIT workouts 
  • Pricing: Free to download and use; about $7 per month for PRO

Why We Chose It

Workout Trainer takes the top spot overall because it has HIIT workouts for all levels, offers an affordable monthly PRO price, and comes with a pre-programmed four-week HIIT program. 

  • Intro to HIIT 4-week program is an excellent starting point

  • Wide range of pre-made workout programs for all goals

  • Can connect with a personal trainer in the app for an extra fee

  • Some people might dislike the 3D animated avatar that demos the exercises

  • Notifications might feel intrusive

  • Certain programs and features require upgrade to paid subscription

With so many HIIT apps available, choosing the best overall was not an easy decision. However, Workout Trainer from Skimble clearly hits all the targets, and it comes with an excellent reputation and customer reviews. Workout Trainer is loaded with training programs focusing on body-weight-only HIIT, strength training, yoga, and core-centered sessions. HIIT workouts range from 4 to 40+ minutes and include cardio, core, body weight, resistance training, Tabata, full-body, plyometrics, jump rope, Barre, and more. 

The app is free to download and use, with several workouts available without the upgraded membership. That said, purchasing the PRO membership for about $7 per month gives you access to hundreds of classes and other features not available with the free version. A simple questionnaire helps determine your fitness level and allows the app to generate exercise recommendations and workout plans to follow. The app also sends notifications and training recommendations based on your progress. Plus, if you need an extra push, you can hire one of their personal trainers. 

Workout Trainer has adjustable difficulty levels, timed step-by-step audio, photo, and video instruction, and offers an extensive library of training programs other than HIIT. If you’re new to HIIT, start with the four-week Intro HIIT program that comes with a beginner guide and 14 workouts.

Best for Free: Nike Training Club

Nike Training Club

Nike Training Club

Key Specs

  • Platforms: iOS, Android 
  • No. of Workouts: 185+ total workouts 
  • Pricing: Free

Why We Chose It

The Nike Training Club App gives users access to high-quality HIIT workouts, tips, tools, and other resources for free. No membership or upgrade is required. 

  • Extensive training programs

  • Always free to use

  • Workouts for all levels from beginner to athlete

  • Fast battery drain may be an issue on some phones

  • Previewing a video requires downloading it first

  • Beginners may find the quick transitions between exercises too difficult

While all of the apps listed in this roundup are free to download and use, most require a fee-based upgrade to access premium content. However, the Nike Training app gives you exclusive access to all of the workouts for free. The app comes with over 185 workouts, with some led by celebrity trainers and demonstrated by Nike athletes. In addition to HIIT sessions, you can try yoga classes, bodyweight-only workouts, boxing, mobility workouts, and more. Workouts are available for all fitness levels and intensities: low, medium, and high intensity. 

After downloading the app, you can choose from multi-week (typically four- to eight-week) programs led by a Nike Master Trainer or customize a workout that fits your schedule. The multi-week HIIT programs include workouts for staying active at home, such as Done in Under 20 and Big Workouts for Small Spaces.

The customized workouts are designed based on your fitness goals, and the app adjusts the workouts according to your progress. Whether you choose a curated program or customize your own, each exercise comes with a video. Plus, you can customize the workouts based on time or reps. In-app tools include articles on fitness, wellness, and nutrition with tips on sleep, mindset, and recovery.

Best for Beginners: 7 Minute Workout

7 Minute Workout

7 Minute Workout

Key Specs

  • Platforms: iOS, Android
  • No. of Workouts: 72 exercises + 22 additional workouts creates 1,000+ variations
  • Pricing: Free to download and use; about $10 per month for 7 Club Membership

Why We Chose It

If you’re new to HIIT workouts and looking to add a few routines to your weekly roundup, the Johnson and Johnson 7-Minute workout is a solid option. 

  • Audio cues walk you through proper form for the exercises

  • Free to download and use and no ads

  • No equipment needed since exercises are bodyweight only

  • No demo of the next move, so beginners should watch routine before performing it 

  • 7-minutes is not enough for lasting results; will need to do two to three routines

  • No instructor variety; the same instructor demonstrates all the exercises

The Johnson & Johnson Official 7 Minute Workout app is the brainchild of Chris Jordan, the director of exercise physiology at the Johnson & Johnson Human Performance Institute. This free HIIT app comes with 72 exercises and 22 additional workouts that give you the freedom to customize more than 1,000 variations. The Smart Workout recommends programs based on your fitness and motivation level.

The 7-minute workouts feature 12 different exercises. You perform each move for 30 seconds with a five-second rest in between. Each exercise is doable without equipment, though you will need a chair for some of the moves. 

You can choose the exercises and customize workouts or select one of the preset routines. Some of the exercises include jumping jacks, triceps dips, push-ups, abdominal exercises, running in place, high knees, wall chair sits, and more. Depending on your time and goals, you can do one to three rounds of workouts. Chris Jordan demonstrates each move, allowing you to see and hear the cues before performing the exercise. After you're finished with your routine, head to the tracking part of the log to enter your progress. You can also share training and workout information with your friends.

Best for Strength and Conditioning: Keelo



Key Specs

  • Platforms: iOS, Android 
  • No. of Workouts: 150+ workouts 
  • Pricing: Free to download and use; about $13 per month for premium 

Why We Chose It

We chose Keelo because of its emphasis on functional fitness and workouts focusing on strength and conditioning. 

  • Focus is on strength and conditioning

  • Straightforward workouts with 3 to 4 exercises

  • Timer counts down from designated time or counts up from zero

  • More expensive than other HIIT apps with strength training workouts

  • Cardio fanatics might be disappointed in the focus on strength and conditioning

  • Maximum benefits may require gym access or equipment

Keelo combines cardio-based intervals with strength and conditioning work periods to provide the best functional fitness workouts. All of the routines are under 20 minutes and include a warm-up and cool down. The programs are designed for at home or the gym, giving you the flexibility to choose the option best. Plus, the routines are easy to follow and come with guided steps and video demonstrations appropriate for all fitness levels. 

Keelo has over 180 strength-based movements that use bodyweight, barbells, dumbbells, kettlebells, and more. Each move comes with an instructional video that shows the workout time, rest, and score. The instructional videos also display written cues to help you execute the move properly. Finally, the tracking abilities of Keelo are among the best of all HIIT workout apps. You can see the functional areas you’ve worked, strength ratios, calories burned, and get nutrition information. Plus, Keelo offers free coaching by email. 

The Premium Plan costs about $13 per month but comes with a two-week trial period. This upgrade gives you access to features like coaching, extra workouts, and programming.

Best for Cardio: HIIT Down Dog

HIIT Down Dog

HIIT Down Dog

Key Specs

  • Platforms: iOS, Android
  • No. of Workouts: 1,000+ exercises 
  • Pricing: Free to download and use; about $10 per month for HIIT premium subscription 

Why We Chose It

We chose HIIT Down Dog as the top pick for cardio since you can customize the length of your routines, making them more favorable for cardio workouts.

  • Workouts are easy to customize 

  • Music features are better than other HIIT apps

  • Ability to choose favorite coach to cue exercises

  • Monthly membership required for several training features  

  • Some of the exercises are overly complex 

  • Beginners might need more explanation of how to do the exercises

HIIT Down Dog is one of the newest apps from Yoga Buddhi Co., which is best known for its yoga and Barre apps. This HIIT workout app allows you to customize your routines to target specific areas, training goals, and length of time. Many of the exercises are bodyweight only, so you’ll be able to maintain a higher heart rate for a longer period of time, making this app an excellent choice when looking for a cardio workout. 

You have the choice between preset workouts or choosing the workout you want. When building your own routine, you’ll set the time and intervals, and choose from four different levels of upper body, lower body, and core exercises. Preset routines include leg day, cardio killer, and total body. You also get to pick the music and coach’s voice to help motivate you.

The free version gives you access to basic workouts, but if you want to unlock premium features, you’ll need to upgrade to the monthly membership at about $10 per month.

Best for In-App Training Plans: Seven: 7 Minute HIIT Workout

7 Minute HIIT Workout

7 Minute HIIT Workout

Key Specs

  • Platforms: iOS and Android 
  • No. of Workouts: 200+ workouts 
  • Pricing: Free to download and use; about $5 per month for 7 Club membership

Why We Chose It

The 7 Minute HIIT Workout offers some of the best in-app training plans of all the HIIT workout apps. You have to pay for the in-app plans, but you’ll have access to workouts for the upper and lower body, stretching, and fat burning.

  • In-app training programs include upper body, stretching, fat burn, and lower body

  • Straightforward, easy-to-follow instructions

  • Minimal equipment required

  • Might not be engaging enough for some people

  • Animated graphics are not always as motivating as real people

  • Monthly upgrade to 7 Club membership might not be worth the cost

Between work, family, and social obligations, finding the time to exercise can be tough, and that’s where Seven comes in. Seven’s mobile app is made for people on the go looking to squeeze a workout in when they can. The 7-minute routines are designed to provide maximum benefits in the shortest amount of time. 

The app has over 200 exercises to choose from, giving you the freedom to do a short routine or string a few workouts together for one longer session. Workouts consist of a 30-second work period followed by a 10-second rest period. Exercises are demonstrated with 3D illustrations and written prompts. The motivational tools that come with Seven can help you stay on track with daily challenges and achievements and keep you going when you feel like skipping a workout. Plus, you can connect and compete with friends. You can also customize workouts tailored to your preferences and choose from 12 instructors. 

In-app purchases include a 7 Club monthly membership, annual membership, core workout only membership, fat-burning workout membership, upper body workout membership, lower body workout membership, and stretching routine membership. Plus, you’ll receive support and guidance from certified personal trainers.

Final Verdict

HIIT workout apps are an excellent addition to your overall fitness routine. Finding the right app for your needs can help you stay the course and meet your goals, while also having fun. A great app to start with is Workout Trainer from Skimble. This user-friendly app is comprehensive, appropriate for all fitness levels, and has all the tools you need to get started, including a four-week HIIT program. If access to free content with no premium features is important, then consider the Nike Training Club. Gym buffs looking for a HIIT resistance training workout should download Keelo, while cardio junkies will enjoy the variety of plans available from HIIT Down Dog. 

Guide for Choosing the Best HIIT Workout Apps

Are HIIT Workout Apps Worth It?

The apps included in this list are all free to download and use. Some require a paid upgrade to access premium content, but they all provide plenty of exercises and workouts to get started, so you have nothing to lose. Whether you’re new to working out or you’re a seasoned athlete, knowing if HIIT workout apps are right for you depends on your needs. If you’re looking to add new workouts to an existing line-up of routines, then HIIT apps are worth considering. If you would like to increase your conditioning levels, boost your performance, or decrease workout time, then HIIT apps are also a good choice. 

Comparing HIIT Workout Apps

When comparing HIIT workout apps, there are some key features to consider:

Pricing: There are some excellent free HIIT workout apps that do not come with a paid premium subscription. Try these first or use them in addition to an app with a paid plan. Always browse the free content before paying for additional features. 

Workouts: The best HIIT workout apps offer pre-set programs and the ability to customize workouts. 

Platforms: Make sure the app is compatible with your technology. For example, look for a note about iOS and Android devices. 

Intervals: Does the app offer the intervals and workout times that meet your needs? For example, the best HIIT workout apps have sessions that range from 4 to 30+ minutes, with varying work-to-rest ratios. 

Downloading HIIT Workout Apps

First, download your selected HIIT app onto any device. Most apps require an account and a short questionnaire about your fitness levels and goals. If the app offers free content, start with what’s available before upgrading to the paid option. You may find that the free version is all that you need. One of the best things about HIIT apps is they can become part of a new existing workout routine, either at home or the gym.

Frequently Asked Questions

How Much Do HIIT Workout Apps Cost?

HIIT workout apps can range in price from free to $15+ per month. Some free apps like the Nike Training Club give you access to all content for free. But others require an upgrade to a monthly subscription in order to access features like extended workouts, the ability to connect to other devices, community support, tracking tools, and more. In general, premium content costs about $7 to $10 per month for most HIIT workout apps. That said, some apps charge well over $15 per month to access these features.

Do HIIT Workout Apps Help You Lose Weight?

HIIT workout apps are one tool you can use to lose weight. According to the Centers for Disease Control and Prevention, participation in a regular exercise program helps you burn calories, build muscle, lose body fat, and improve your overall health. Adding a HIIT workout app to your fitness routine increases access to more classes and methods of training while allowing you to exercise at home on your time. HIIT workouts typically include a cardio and resistance training component to burn calories. Increasing your overall calorie burn while decreasing the number of calories you eat each day can lead to weight loss. 

What Are HIIT Workout Apps? 

HIIT workout apps are digital fitness tools you can download onto a phone, tablet, or other electronic device. These digital platforms provide hundreds of workouts, exercises, tips, and other fitness and nutrition-related content to users for free or a monthly membership fee. Most HIIT workout apps come with pre-programmed routines and a library of hundreds of exercises. Some give you the option of customizing the workouts and creating individual programs to match your fitness goals. 


To curate this list, we considered 10 different HIIT apps from well-known fitness companies. We compared the free version of each app to the premium or paid subscription option and excluded apps that did not offer enough free content; we only included apps that provide enough features in the free version to make it worth using. The apps needed to have visual demonstrations with audio cues for each exercise and include program options for all fitness levels. Additionally, bonus points were given if the app had engaging graphics or used real people to perform the workouts.  

By Sara Lindberg
Sara Lindberg, M.Ed., is a freelance writer focusing on health, fitness, nutrition, parenting, and mental health.