HIIT
Trains cardio. No equipment needed. 2 of our free programs use it, across 16 sessions.
Free to use. The app logs the distance and the time, and remembers every session.
In the programs
How our programs run HIIT
These numbers are counted from the programs themselves, not averaged off the internet.
2of our 50 programs use it
5:00 Warm-up · 24 × 0:45 HIIT intervals · 15s rest · 5:00 Cool-downthe shape they run most (5 sessions)
15stypical rest between sets
2open the session with it
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 28-Day Shred | HIIT Intervals | 5:00 Warm-up 12 × 0:30 HIIT intervals · 30s rest 5:00 Cool-down5:00 Warm-up 14 × 0:35 HIIT intervals · 25s rest 5:00 Cool-down+2 more on the program page | Cardio: 12 min/week |
| 90-Day Transformation | HIIT Finisher | 5:00 Warm-up 24 × 0:45 HIIT intervals · 15s rest 5:00 Cool-down5:00 Warm-up 10 × 0:30 HIIT intervals · 30s rest 5:00 Cool-down+6 more on the program page | Cardio: 10 min/week |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch HIIT progress week by week
Full runs of 2 programs that use it, session by session, in the real app.
Technique
How to do HIIT
- Choose an exercise or activity you can perform at high intensity, such as sprinting, cycling, or bodyweight movements, and warm up thoroughly for 3-5 minutes at an easy pace.
- Perform a work interval at high intensity, pushing to around 80-90 percent of your maximum effort for 20-60 seconds.
- Recover with low-intensity movement or rest for 1-2 minutes, allowing your heart rate to come down.
- Repeat the work and recovery intervals for the desired number of rounds, then cool down with several minutes of easy movement.
Form cues
Getting it right
- Warm up properly before your first high-intensity interval to reduce injury risk.
- Keep your form strict even when fatigued; end the interval early rather than letting technique break down.
- Scale the work-to-rest ratio to your fitness level, resting longer if you cannot maintain quality efforts.
- Limit high-intensity sessions to 2-3 per week to allow adequate recovery.
Substitutes
Swap HIIT for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run HIIT for you
Durata logs the distance and the time, and keeps last session's figures in front of you, so you always know what you are chasing. That works on any of our 50 free programs, or on a session you put together yourself.