HIIT
Short, hard, done. Intervals that actually move the needle.
- 36Distinct sessions
- 4Week block
- 3Days a week
- 3Levels
HIIT movements, animated
The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.
All 209 movements in these sessions
- 3:4 Sit Up
- 4 Reverse Lunge and 4 Side Taps
- Ab Mat Sit-Up
- Abdominal Stretch
- Agility Ladder Skipping 2 Touches
- Air Bike
- Air Bike (Alternate View)
- All Fours Quad Stretch
- Alternate Heel Touch Side Kick Squat
- Alternate Leg Raise
- Alternate Leg Raise with Head
- Alternate Lying Floor Leg Raise
- Alternating Bodyweight Lunges
- Alternating Lunge with Rotation
- Alternating Reverse Bodyweight Lunges
- Alternating Reverse Jump Lunges
- Ankle Circles
- Archer Step Back
- Archer Stepback
- Arm Circle
- Arm Circles
- Arm Circles Backward
- Arm Crossover
- Arm Crossover Chest Out
- Arm Pulses
- Arm Pulses Cross
- Arm Pulses Palms Downwards
- Arm Pulses Palms Upwards
- Arm Rotation Knee Lift
- Arm Swing Side to Side
- Arms Behind Back Shoulder Flexor Stretch
- Arms Lateral Raise and Rotation Up
- Assault Airbike Fast Speed
- Assault Airbike Sprint Speed
- Assisted Sit-Up
- Back and Shoulder Stretch
- Back Slaps Wrap Around Stretch
- Back Stretch Dynamic
- Back Stretch Standing with Bench
- Backward Abdominal Stretch
- Banded Squat Jump
- Basic Toe Touch
- Basketball Shot Jump
- Bear Crawls
- Behind Head Chest Stretch
- Bench Bulgarian Split Squats Left
- Bench Bulgarian Split Squats Right
- Bench Decline Ab Sit-Ups
- Bicycles
- Bicycling - Stationary
- Body Throw
- Bodyweight Box Jumps
- Bodyweight Forward Lunge
- Bodyweight Kneeling Hold to Stand
- Bodyweight Pulse Forward Lunge
- Bodyweight Pulse Squat
- Bodyweight Pulse Squat Arms to Chest
- Bodyweight Squat
- Bodyweight Squat Jumps
- Bodyweight Squat to Front Leg
- Bodyweight Squat to Side Leg
- Bodyweight Squat to Side to Front Leg
- Bodyweight Standing Back Stretch
- Bodyweight Step-Up on Step Box
- Bodyweight Wall Squat
- Box Jump Squats
- Box Jumps
- Bulgarian Split Squat Bodyweight Left
- Burpees
- Cardio Lunge
- Ceiling Look Stretch
- Chair Bulgarian Split Squats Bodyweight Left
- Chair Bulgarian Split Squats Bodyweight Right
- Chest Stretch Against A Wall
- Child Pose Arms Extended Left Right
- Child Pose Arms on Side
- Circle Elbow Arm
- Clap Push Ups
- Cobra Full Push Up
- Cobra Pose
- Cobra Push Up
- Cobra Side Ab Stretch
- Control Balance
- Core Stretch
- Cossack Squat
- Counterbalanced Skater Squat
- Crescent Moon Pose
- Crescent Moon Pose Quad Stretch
- Crescent Moon Pose Quad Stretch with Block
- Criss Cross Bow Tie Pose
- Cross Body Elbow Pull Shoulder Stretch
- Cross Over Shoulder Stretch
- Decline Bench Full Sit Up
- Decline Levitating Sit Ups Bodyweight
- Decline Shoulder Tap
- Decline Sit Up
- Diagonal Lunge
- Double Jump Squat
- Double Pigeon Pose
- Dumbbell Iron Cross
- Dumbbell Jump Squats
- Dumbbell Jumping Squat
- Dynamic Back Stretch
- Eagle Arms Chin Into Chest
- Elbow Back Stretch
- Elbow Flexor Stretch
- Elbows Back Stretch
- Elliptical (Cross Trainer)
- Elliptical Trainer
- Exercise Ball Seated Quad Stretch
- Exercise Ball Sit Ups
- Extended Side Angle Pose
- Extension of Arms in Vertical Stretch
- Foam Roll Quadriceps
- Foam Roller Lateral Quads
- Front Shoulder Stretch with Bar
- Gym Elliptical Machine Sprint Speed
- Gym Rowing Machine
- Gym Rowing Machine Fast Speed
- Gym Rowing Machine Sprint Speed
- Half Monkey Pose
- Heavy Bag Sled Drag
- Hip and Quad Stretch
- Hollow Hold
- In and Out Squats Jump Bodyweight
- In and Out Squats Jump Bodyweight (2)
- Jackknife
- Jogging Incline
- Jumping Jack
- Kettlebell Sled Drag
- Kettlebell Thruster
- Knee Circles
- Kneeling Hip Flexor Stretch
- L Sit Hold
- Lats Stretch Elbow on Wall
- Leg Raise with Hip Extension
- Leg Raises (Straight Legs)
- Long Lever Plank
- Lunge Front Kick
- Lunge Pulses Bodyweight
- Lying (Prone) Abdominal Stretch
- Lying Bench Internal Rotation Stretch
- Lying on Side Arm Circle Warm Up
- Lying Quad Stretch
- Lying Side Leg Raises
- Medicine Ball Chest Throw with Abs
- On Your Side Quad Stretch
- Overhead Lat Stretch
- Parallel Arm Shoulder Stretch
- Pike Alternating Opposite Hip Taps
- Pike Individual Alternating Arm Reaches
- Pike Shoulder Taps
- Plyo Lunges
- Prone Hip Circles
- Reaching Lat Stretch
- Reaching Up Shoulder Stretch
- Rear Deltoid Stretch
- Resistance Band Squat Jump
- Resistance Band Standing Single Arm Shoulder Flexion
- Reverse Bodyweight Lunges
- Reverse Shoulder Stretch
- Rising Stomach Stretch
- Rocket Jump
- Rowing - Stationary
- Runners Lunge
- Running - Treadmill
- Russian Twist with Medicine Ball
- Scissor Lunges
- Seated Flutter Kicks
- Seated Shoulder Flexor Depressor Retractor Stretch
- Seated Spinal Twist (Advanced)
- Seated Spinal Twist (Beginner)
- Shoulder Circles
- Shoulder Stretch
- Single Kettlebell Sled Push
- Situps
- Ski Ergometer Cross Country Ski Alternating Arm Pull
- Ski Ergometer Cross Country Ski Alternating Arm Pulls
- Ski Ergometer Cross Country Ski Flyes
- Ski Ergometer Cross Country Ski Jump Squat Pull
- Ski Ergometer Cross Country Ski Kneeling Reverse Fly Pull
- Ski Ergometer Cross Country Ski Reverse Fly Pull
- Ski Ergometer Cross Country Ski Reverse Lunge Pull
- Ski Ergometer Cross Country Ski Squat Pull Half Circles
- Ski Ergometer Cross Country Ski Squat Wide Lat Pull
- SkiErg
- Spin Bike
- Squat Jumps
- Squat Jumps (Barbell)
- Stairmaster
- Standing Lateral Stretch
- Standing One Arm Chest Stretch
- Standing Overhand Shoulder Stretch
- Standing Quad Stretch
- Standing Quadriceps Stretch Side Angle
- Standing Reverse Shoulder Stretch
- Star Jumps
- Step Mill
- TRX Pike
- Unilateral Box Jump
- Unilateral Box Jump - Bilateral Deceleration
- Unilateral Jumps
- Upward Stretch
- V-Sit Twist (Medicine Ball)
- Walkout
- Wall Balls
- Wall Squat Bodyweight
- Wall Squat with Pause Bodyweight
- Wind Bike
HIIT workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Hiit36 sessions · 180 main slots View group
- Quadriceps: 88 main slots
- Abdominals: 45 main slots
- Full Body: 22 main slots
- Shoulders: 17 main slots
- Chest: 6 main slots
- Lats: 2 main slots
- Agility Ladder Skipping 2 Touches
- Arm Pulses
- Arm Pulses Cross
- Arm Pulses Palms Downwards
- Arm Pulses Palms Upwards
36 workouts
- HIIT — Week 1 Day 1 (Advanced)
- HIIT — Week 1 Day 1 (Beginner)
- HIIT — Week 1 Day 1 (Intermediate)
- HIIT — Week 1 Day 2 (Advanced)
- HIIT — Week 1 Day 2 (Beginner)
- HIIT — Week 1 Day 2 (Intermediate)
- HIIT — Week 1 Day 3 (Advanced)
- HIIT — Week 1 Day 3 (Beginner)
- HIIT — Week 1 Day 3 (Intermediate)
- HIIT — Week 2 Day 1 (Advanced)
- HIIT — Week 2 Day 1 (Beginner)
- HIIT — Week 2 Day 1 (Intermediate)
- HIIT — Week 2 Day 2 (Advanced)
- HIIT — Week 2 Day 2 (Beginner)
- HIIT — Week 2 Day 2 (Intermediate)
- HIIT — Week 2 Day 3 (Advanced)
- HIIT — Week 2 Day 3 (Beginner)
- HIIT — Week 2 Day 3 (Intermediate)
- HIIT — Week 3 Day 1 (Advanced)
- HIIT — Week 3 Day 1 (Beginner)
- HIIT — Week 3 Day 1 (Intermediate)
- HIIT — Week 3 Day 2 (Advanced)
- HIIT — Week 3 Day 2 (Beginner)
- HIIT — Week 3 Day 2 (Intermediate)
- HIIT — Week 3 Day 3 (Advanced)
- HIIT — Week 3 Day 3 (Beginner)
- HIIT — Week 3 Day 3 (Intermediate)
- HIIT — Week 4 Day 1 (Advanced)
- HIIT — Week 4 Day 1 (Beginner)
- HIIT — Week 4 Day 1 (Intermediate)
- HIIT — Week 4 Day 2 (Advanced)
- HIIT — Week 4 Day 2 (Beginner)
- HIIT — Week 4 Day 2 (Intermediate)
- HIIT — Week 4 Day 3 (Advanced)
- HIIT — Week 4 Day 3 (Beginner)
- HIIT — Week 4 Day 3 (Intermediate)
What is in the block
Every session in HIIT, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner12 sessions · 4 weeks
- Week 1 · Day 15 exercises · 24 sets
- Week 1 · Day 25 exercises · 25 sets
- Week 1 · Day 35 exercises · 25 sets
- Week 2 · Day 15 exercises · 25 sets
- Week 2 · Day 25 exercises · 25 sets
- Week 2 · Day 35 exercises · 25 sets
- Week 3 · Day 15 exercises · 25 sets
- Week 3 · Day 25 exercises · 25 sets
- Week 3 · Day 35 exercises · 25 sets
- Week 4 · Day 15 exercises · 24 sets
- Week 4 · Day 25 exercises · 25 sets
- Week 4 · Day 35 exercises · 25 sets
Intermediate12 sessions · 4 weeks
- Week 1 · Day 15 exercises · 24 sets
- Week 1 · Day 25 exercises · 25 sets
- Week 1 · Day 35 exercises · 25 sets
- Week 2 · Day 15 exercises · 25 sets
- Week 2 · Day 25 exercises · 25 sets
- Week 2 · Day 35 exercises · 25 sets
- Week 3 · Day 15 exercises · 25 sets
- Week 3 · Day 25 exercises · 25 sets
- Week 3 · Day 35 exercises · 25 sets
- Week 4 · Day 15 exercises · 25 sets
- Week 4 · Day 25 exercises · 23 sets
- Week 4 · Day 35 exercises · 24 sets
Advanced12 sessions · 4 weeks
- Week 1 · Day 15 exercises · 25 sets
- Week 1 · Day 25 exercises · 27 sets
- Week 1 · Day 35 exercises · 27 sets
- Week 2 · Day 15 exercises · 26 sets
- Week 2 · Day 25 exercises · 27 sets
- Week 2 · Day 35 exercises · 27 sets
- Week 3 · Day 15 exercises · 27 sets
- Week 3 · Day 25 exercises · 27 sets
- Week 3 · Day 35 exercises · 27 sets
- Week 4 · Day 15 exercises · 27 sets
- Week 4 · Day 25 exercises · 27 sets
- Week 4 · Day 35 exercises · 27 sets
What this block is
HIIT runs as a 4-week block, 3 days a week, and there are 36 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Fat Loss nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
Browse the whole library
Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.
The rest of the Conditioning tier
The engine work. Short, hard and programmed properly instead of forty aimless minutes.
Browse another tier
Want hiit built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 36 sessions on this page are counted from the live library, excluding anything retired. Back to the Conditioning tier · the whole library.