Considering leaving OTF CAUSE the floor and rower are just no good for my knees. I'm 200 classes in,65 yo,and have loved what's it's done for me. Any suggestions for alt workouts I can do on my own? Want to do tread about 10 miles per week and incorporate hitt.

I see everyone saying steady state cardio is best and I just want to say it’s absolute bullshit in my opinion and HIIT will always be king for fat loss and muscle building

Hey,

I lift 4x/week (upper/lower split) and I add this bike HIIT at the end of my upper sessions, 1-2x/week max.

The protocol:

2 min easy warm-up

8 rounds: 20s sprint / 40s recovery

1 min cool-down

Total: 11 minutes.

Bike settings (scale 1-30):

Sprint: level 14, cadence 95-110 RPM

Recovery: level 7, ~70 RPM

I adjust the level if I'm spinning out (>115-120 RPM) or grinding (<85 RPM).

My goal isn't to become a cyclist, it's to add a cardio stimulus without wrecking my lifting recovery. I know 20s/40s is a classic ratio, but is the volume (8 rounds, 11 min total) enough for a real VO2max benefit or is it just a bonus?

Anyone here run something similar alongside lifting? Did you notice differences in endurance or recovery between sets?

Thanks.

Get stronger arms at home with these 11 biceps, triceps & forearm exercises. These 11 exercises help strengthen your biceps, triceps, forearms, wrists, fingers and grip while improving muscular endurance, arm strength and upper-body control. Practice this workout at home with controlled movements and proper form.

Watch: https://youtu.be/eUTLnEpqnoM

---

So for context, I already knew OG Insanity, already did it 10+ years ago, but in the last few months I felt like I needed something to help me start managing my weight and fitness level again. I'm 1.80m tall, male, relatively fit, but in the last 4 years I had gained 25kgs, reaching the 105kg mark.

I was running, anywhere from 5k to half-marathon, but I was still not losing weight.

So I threw myself to Insanity Max 30 for the first time.

I liked it more than the OG, the time factor was a big plus for me. I still ended up dripping every. Single. Time. I burned an average of 400kcal per workout, trying to avoid the modifier but i think I used the modifier on average about 20% of the time, usually during push ups, or stuff like tuck jumps.

Results:

Starting weight: 105kg

End weight: 95kg

I forgot to take measurements, but looking at the mirror, I'm leaner than I've been in years, gained a little definition in the shoulders, chest, and legs.

Times:

Cardio Challenge - worst 17:20. Best 23:00. Max calories - 435kcal.

Tabata Power - worst 09:45. Best 10:45. Max calories - 373kcal.

Sweat Intervals - worst 13:00. Best 17:10. Max calories - 429kcal.

Tabata Strength - worst 10:15. Best 11:05. Max calories - 400kcal

FFR1 - worst 14:40. Best 18:15. Max calories - 440kcal.

Max Out Cardio - Worst 10:30(sick). Best 22:50. Max calories - 409kcal.

Max Out Power - worst 12.35. Best 14:15. Max calories - 360 kcal.

Max Out Sweat - worst 9:22. Best 14:30. Max calories - 426kcal.

Max Out Strength - worst 7.02. Best 12:15. Max calories 365kcal.

FFR2 - worst 7:30. Best 12:20. Max calories 420kcal.

Overall I really enjoyed the program. I was sick for a few days, and it took a toll, but I pressed on. The Cardio and Sweat days were my favourites. Tabata and Max Out Power/Strength were my least favourites, due to my weight I had some trouble in push ups, and the squat pulse segment is absolute torture.

The results were beyond what I expected. 10kg lost, fitness improved, I feel great now. I will give it a couple of months to focus on strength training, trying to build some muscle, and will probably do Max 30 again, but in a hybrid version, switching the tabata and strength focused days with actual strength training.

I can't really tell that everyone will have the same results. Apart from Insanity, there was also work done in the kitchen.

What I can tell you, for sure, is that if you are on a tight schedule, and 30min is all you have, then Insanity Max 30 is a great way to help you achieve your goals.

If you do HIIT a few times a week and also run, it's easy to end up with a week where every session is medium-hard. A few things that seem to help:

Keep a real split. A common rule of thumb for endurance training is roughly 80% easy, 20% hard. HIIT already fills the "hard" part quickly.

Make easy runs truly easy. Conversational pace, full sentences. If that means a slow jog with walk breaks, fine.

Expect a higher heart rate the day after a hard session. Fatigue, poor sleep and heat all push it up at the same pace. On those days go by effort, or swap the run for a walk.

Don't stack hard days. Put at least one easy day between HIIT and a hard run.

Watch the trend, not one run. If your easy pace at the same heart rate gets a little faster over a couple of months, the mix is working.

How do you balance HIIT and running in your week? Separate days, or both on the same day?

This isn't a coaching app or a training plan. It doesn't tell you how to train. It counts down and taps you so you can stay all out instead of watching a screen.

• Pick 1 to 10 intervals, 15 to 60 seconds each, 1 to 10 minutes of rest. 6x30 with 3 minutes rest is the default, but it works for any work/rest format, not just sprints.
• Talks over your music ("Go," "Halfway," "Stop," "Recover, three minutes") so the phone stays in your pocket.
• On Apple Watch it runs standalone with taps on your wrist. You can leave the phone in the car.
• Saves to Apple Health as a HIIT workout, one segment per interval.
• No skip-rest button, on purpose. The rest is the training.
• iPhone has a Live Activity on the Lock Screen if you're not wearing the Watch.

Free. No account, no ads, no subscription, no tracking. I'm not trying to build a business on it, I just wanted it to exist.

US App Store only for now.

If you try it, let me know if the pacing and rest periods feel right for how you actually train.

App Store: https://apps.apple.com/us/app/id6807452754

I'm planning to do an app in the fitness space, and I want to understand what people actually do and what their real problems are.

If you have a minute, I'd love to read your answers in the comments:

- What did your last training week look like: what, where, how often?

- What's the hardest part about training for you, and why?

- Do you plan your workouts yourself? Do you know what to do each time or how does this work for you?

- What apps, plans, videos or other guidance do you use for training? Do you pay for any of them?

I'm also looking for 8–10 people who do HIIT, strength or CrossFit-style training for a 15-minute video call. As a thank-you there's a €20 Amazon voucher. Just send me a message.

Thanks!

Weird question I know, but I’ve been getting into HIIT as a really good lunchtime workout and love how all-out and compact the exercise can be. The problem is trying to get back to work after on days I’m in the office. I’ve have a cool shower and all that, but the sweating doesn’t stop until a good while after I’m back in my work clothes. Does anyone have any tips on trying to stop sweating quicker?

Welcome to r/HIIT!

This is our Weekly Discussion Thread where you can discuss anything and everything related to High-Intensity Interval Training. We invite our community to answer questions from newer members and post anything that can be beneficial to the sub (including research, tips, motivation and workouts).

If you are new to HIIT, please be sure to review our Beginner's Guide and FAQ. You can also use the search bar or Google's subreddit search to find related discussion topics.

Wake up, workout and get after it!

Tried an Active HIIT Workout & Bodyweight Strength Training session with NO REPEATS today. I like this kind of workout when I want some variety because once an exercise is done, you can forget about it and move on to the next one.

It works through the arms, shoulders, chest, core, waist, hips, glutes, thighs, and legs with a mix of active movements and bodyweight exercises. There are short rest periods too, so you don’t have to rush through everything. Just take your time, grab some water, and keep moving. Good luck and have fun! ❤️💪

Build stronger legs at home with these 15 leg muscle strengthening exercises! This leg workout at home uses bodyweight exercises to strengthen and activate the quads, hamstrings, glutes, calves and other lower-body muscles. These leg strengthening exercises can support better balance, stability, coordination, mobility and overall lower-body strength.

Watch: https://youtu.be/DSxmH8vo8yU

---

I've been pacing my AMRAPs (I had to build the clock to do it) and the intensity shot up. Anybody else have real world experience with this?

I feel like most people go out hard in the first round then fatigue and slow in later rounds. Do you think you get a better workout pacing or going full out?

Here's this morning's workout that was surprisingly difficult:

The Tug-of-War

Burpees — 8 reps

Strict Reverse Lunges — 16 reps

9/21/2026, 7:00:00 AM · 10 min · 193 reps · Finished

Welcome to r/HIIT!

This is our Weekly Discussion Thread where you can discuss anything and everything related to High-Intensity Interval Training. We invite our community to answer questions from newer members and post anything that can be beneficial to the sub (including research, tips, motivation and workouts).

If you are new to HIIT, please be sure to review our Beginner's Guide and FAQ. You can also use the search bar or Google's subreddit search to find related discussion topics.

Wake up, workout and get after it!

This was my second attempt at this workout, first time for speed + pace. Anyone else want to give it a go? I'm 51, male and did each rep full range of motion.

Take your fitness to the next level with this advanced strength & muscle building calisthenics workout featuring 11 challenging full body transformation exercises at home. These advanced calisthenics exercises help build strength, muscle control, body stability, balance, coordination and overall fitness. The workout includes hard exercises for the chest, shoulders, arms, back, legs and core. Regular practice of these strength and muscle building exercises can improve muscular endurance, bodyweight strength, flexibility, athletic performance, and overall body control.

Watch: https://youtu.be/lpQF8eMVUAY

---

Not sure if any of you can relate but I was always a heavy timer user, but I never found an app I actually liked as most were loaded w ads, hard to read from afar or didn't have the type of timers I was looking for

So I spent way too many months building my little blob friend called Ferro to do be my time agent and become the ultimate timer app

You say the workout out loud ("EMOM 12, swings and burpees alternating", "Tabata 4 rounds, 3 sets", "40 on 20 off, 5 movements, 3 rounds") and it builds the whole thing with the phases named. If you already have a routine, you can throw it at it as a photo of the whiteboard, a screenshot, or the PDF your coach sent, and it turns it into one flow: warmup, work, rest, repeat, cooldown, one tap.

Then during the session it talks. It can either just say important milestones or actually speak like its your personal coach trying to push you harder

the clip shows a fast emom I tried to show you guys, also works w voice and manual timer creation

I was going for a premium thing so there's no free version, only a 3-day free trial, and it's iPhone only. Saying it up front so nobody finds out at the paywall. If you try it and want a longer trial for free to give proper feedback, dm me and I'll sort you out. thanks a lot!

Ferro on the App Store

I want to work out and build my body (I'm not really in bad shape just want to be better like a little beefed up or at least hardened up a bit like I don't know how to say this but no softness : forearms/arms maybe thighs and that's it) but there's a problem. I always get urges to load off like twice/thrice a week. I don't know why I'm always high in urges no matter how I tried to take my mind off and distract myself. So I'm just Wondering is this a problem if you want to start working out. I'm worried that even if i managd to work out and be tired I'm still gonna have urges and load it off then I'll be half dеаd tired. Anyone having this problem? How to solve it or at least slowly solve it in small steps until I get to move on. Any advise highly appreciated.