Short bursts of hard work with recovery in between, set up once and run start to finish by voice. Warm-up, work, rest, rounds, round recovery and cooldown: Intervals One handles every one of them.
HIIT, or high-intensity interval training, alternates short periods of hard effort with periods of recovery. The recovery is what lets you go hard again, so each work interval can be tougher than anything you could keep up continuously.
The split between work and rest is up to you, and it's the main thing to adjust as you get fitter. Common choices are 30 seconds on and 30 off, 40 on and 20 off, or 45 on and 15 off. If you're new to it, start with as much rest as work, or more.
A session usually strings several moves into a round, repeats the round a few times with a longer recovery between rounds, and finishes with a cooldown. Tabata is one particular kind of HIIT, with a fixed 20 seconds on and 10 off.
The free Simple screen covers most HIIT sessions. These numbers give a 40/20 workout of four moves, three times through.
Want a different time for each move? The Advanced builder (Pro) gives every move its own work and rest. Pro also includes ready-made presets at every level, from Pure Bodyweight Beginner to Explosive Bodyweight.
Work hard but keep your form. If it falls apart, slow down or take a longer rest.
Equal work and rest, four simple moves, three rounds. A good place to start, and to come back to on easy days.
Twice as much work as rest. Four moves that hit your legs, upper body and core in turn, four times through.
Jumping and plyometric moves, each with its own work and rest time, five rounds. This is the Explosive Bodyweight preset.
High-intensity interval training: short periods of hard effort alternated with periods of rest or easy movement, repeated for several rounds.
Start with as much rest as work, like 30 seconds on and 30 off, or even more rest than work. As you get fitter, shift towards 40/20 or 45/15.
The intervals themselves often take 10 to 25 minutes, plus a warm-up and cooldown. Intervals One shows the total time as you build the workout, so you know before you start.
Tabata is one specific kind of HIIT: 20 seconds on, 10 seconds off, eight rounds. HIIT covers any split, any number of moves and any number of rounds.
Yes. The free Simple screen gives you warm-up, work, rest, exercises, rounds, round recovery and cooldown, with voice or beep cues. Pro adds the Advanced builder for a different time on each move, ready-made presets and move names.
Download Intervals One, set your split and your rounds, and press start.