HIIT & Tabata
Free, guided HIIT and Tabata sessions with a timer that actually tells you what to do — it names the move every round and previews what's next, so you never freeze on the beep. Start with Classic Tabata in two taps, or build your own intervals. Low-intensity by default; turn it up when you're ready.
Want a quick win? Press start on the right — or browse the full library below.
The session library
Every routine opens a guided session, ready to start. Want the original? Classic Tabata is 20 on, 10 off, eight rounds — four minutes flat. Prefer your own intervals? The custom builder lets you set the work, rest, rounds and moves, then go.
Cardio
Get the heart going, low-impact and indoors- Classic Tabata — 4 minutes≈ 4 min
The original 4-minute protocol: 20 seconds on, 10 off, eight times.
1 moves · CardioStart - Beginner HIIT intervals≈ 7 min
Easy 1:1 work-to-rest intervals to learn the format without overdoing it.
6 moves · CardioStart - 20-minute HIIT workout≈ 17 min
A full no-equipment HIIT session — 40 seconds on, 20 off, eight moves.
8 moves · CardioStart - Low-impact HIIT (no jumping)≈ 10 min
A joint-friendly, downstairs-neighbour-friendly circuit with no jumping.
6 moves · CardioStart - Build your own HIIT / Tabata timer≈ 4 min
Set your own work, rest, rounds and moves — then go.
1 moves · CardioStart
A timer that names the move
Every other Tabata timer just beeps and leaves you to remember what comes next. Ours names the move, cues the form, and previews “next: squats” before each interval — so you push through the work instead of freezing on the beep. That coaching is the whole difference between a session you finish and a timer you abandon.
Low intensity is the front door. The default catalog is gentle and moderate bodyweight moves; a clearly-labelled Turn it up opt-in in the builder unlocks vigorous moves like burpees and jumping jacks, with their cautions, only once you choose it. Warm up first, and scale the work to your level.
Build your own timer
Want a different work-to-rest ratio, a longer session, or a specific move each round? The custom HIIT / Tabata builder sets your own work, rest, rounds and moves — then coaches you through it, shareable by link and savable on your device.
Frequently asked questions
What is Tabata?
- Tabata is a four-minute interval format: 20 seconds of hard work, 10 seconds of rest, eight times. Our Classic Tabata coaches the move instead of just beeping, and the builder lets you set any work, rest and round count.
Is HIIT good for beginners?
- It can be, if you scale it. Start with the Beginner HIIT intervals — an easy 1:1 work-to-rest ratio with low-impact moves — and raise the intensity only as it starts to feel easy.
Can I do HIIT with no equipment?
- Yes. Every session here is bodyweight only — squats, step jacks, mountain climbers, push-ups and more — so all you need is a small clear space.
What's a low-impact HIIT?
- It's interval training with no jumping — every move keeps a foot on the floor. You still get the work-and-rest structure and the raised heart rate, but without the joint loading or the noise.
Gear we recommend
Optional kit for interval training — a tracker for heart rate and recovery. We may earn a commission on purchases made through these links.
Related calculators
Rankings to explore
Disclaimer. These guided sessions are low intensity and intended for healthy adults, but they are not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.