High-intensity interval training, or HIIT, makes it easy to squeeze in fitness even when you’re short on time. If you have 7 minutes, HIIT can make it pay off — and these apps provide all you need to get moving, sweating, and feeling fit.

The best HIIT apps offer engaging, diversified workouts, clear instructions, and lots of extras. Healthline rated the year’s best based on user reviews, quality, and overall reliability, so pick the one that works for you and start enjoying all the benefits of consistent exercise with a minimal time investment.

As with any fitness routine, check with your doctor first if you have questions about what might be best for your body, health, and lifestyle.

iPhone rating: 4.7 stars

Android rating: 4.5 stars

Price: Free with in-app purchases

These seven-minute workouts are based on scientific studies to help you reap the greatest benefits in the shortest timeframe. Set your goal and fitness level, and then follow the app’s instructions for a head-to-toe workout in just seven sweaty minutes.

iPhone rating: 4.7 stars

Android rating: 4.4 stars

Price: Free

This is another fast, science-based approach to efficient training. Designed by Chris Jordan, director of exercise physiology at the Johnson & Johnson Human Performance Institute, this app has a library with 22 preset workouts that vary in intensity and length. Customize 72 exercises and 22 workouts to create 1,000 variations, so you never get bored.

iPhone rating: 4.8 stars

Android rating: 4.6 stars

Price: $4.99

Offering popular interval timers for HIIT and Tabata, Seconds features a full-screen, color-coded display that you can easily read from a distance. Choose from the app’s templates or create your own, and coordinate your music with your workouts.

iPhone rating: 4.9 stars

Price: Free with in-app purchases

Browse over 100 different workouts led by the most in-demand trainers. You can train anytime, anywhere, with workouts that suit your fitness goals and support from an online like-minded fitness community.

iPhone rating: 4.7 stars

Android rating: 4.5 stars

Price: Free with in-app purchases

With an enormous database of bodyweight exercises, Sworkit makes it possible to train anywhere. Follow guided workout plans or build your own, customize exercise intervals for HIIT and Tabata, and even ask a trainer for advice when you need it.

iPhone rating: 4.8 stars

Android rating: 4.7 stars

Price: Free

Burn fat and lose weight in just seven minutes a day with these short, effective workouts. The Workout for Women app includes voice and video instructions, and no gym or workout equipment is required.

iPhone rating: 4.6 stars

Android rating: 4.5 stars

Price: Free with in-app purchases

Freeletics has more than 900 workout variations for everyone from beginners to advanced athletes. Length varies from 10 to 30 minutes, based on body weight only, with video tutorials to help you train properly.

iPhone rating: 4.8 stars

Android rating: 4.6 stars

Price: Free with in-app purchases

This HIIT app focuses on strength and conditioning. Plus, Keelo’s AI-based algorithm examines your workout history for maximum results. Let the app track your progress and challenge you with effective workouts.

iPhone rating: 3.8 stars

Android rating: 4.6 stars

Price: Free with in-app purchases

Fitbit Coach is designed to function like a real coach, with workouts that continually adjust to your feedback, goals, and abilities. Follow bodyweight, running, and walking workouts made just for you, and get personalized video workouts that show you exactly what to do.

iPhone rating: 4.7 stars

Android rating: 4.2 stars

Price: Free with in-app purchases

Get workouts you can follow at home or at the gym with Workout Trainer. The app’s certified trainers guide you through every exercise with timed step-by-step audio, photos, and video instruction. Plus, you can adjust difficulty levels so the app stays useful at every stage of your fitness journey.

iPhone rating: 4.8 stars

Price: Free

These four-minute HIIT Tabata intervals are designed to get your heart pumping with scientifically-proven workouts. Follow step-by-step instructions that are suitable for beginners and intermediates, and use the calendar and weight tracker to monitor your progress.

Android rating: 4.7 stars

Price: Free with in-app purchases

Boost your heart rate and burn fat with cardio, HIIT, and aerobic workouts, plus over 90 bodyweight exercises. You don’t need any equipment, and the app includes a voice coach and clear video demonstrations.

Android rating: 4.3 stars

Price: Free with in-app purchases

If you have the workouts handled, this is a simple, efficient timer that lets you focus on your training without distraction. Don’t watch the clock, just follow the sounds. Features include vibration mode, in-app volume, presets, step counter, and more.

If you want to nominate an app for this list, email us at nominations@healthline.com.


Jessica Timmons has been a freelance writer since 2007. She writes, edits, and consults for a great group of steady accounts and the occasional one-off project, all while juggling the busy lives of her four kids with her ever-accommodating husband. She loves weightlifting, really great lattes, and family time.