What is this?
HIIT stands for High-Intensity Interval Training. In Athli, a HIIT section lets you program timed intervals of work and rest for a set number of rounds. The default configuration is 40 seconds of work, 20 seconds of rest, and 10 rounds, giving a total session time of 10 minutes. All three values are fully customizable to suit any conditioning goal.
Why is it useful?
- Highly versatile format for conditioning, fat loss, and cardiovascular fitness
- Longer work intervals than Tabata allow for more complex movements and sustained effort
- Customizable work/rest ratios let you target different energy systems
- Clients get clear, timed structure so they know exactly when to work and when to rest
- Works well as a standalone conditioning session or as part of a larger workout
Step-by-Step Guide
Creating a HIIT Section
- Open the Workout Builder from a program, client training tab, or library.
- Click Add Section.
- Select HIIT as the section type.
- Give the section a name (e.g., "Cardio HIIT" or "Full Body Intervals").
[Screenshot: section type selector with HIIT highlighted]
Default Configuration
When you select HIIT, the following defaults are applied:
| Setting | Default Value |
|---|---|
| Work Time | 40 seconds |
| Rest Time | 20 seconds |
| Rounds | 10 |
| Total Time | 10 minutes |
[Screenshot: HIIT section header showing work, rest, and round fields with default values]
Customizing the HIIT
Adjust any of the three values to match your programming needs:
- Work Time - Shorter intervals (20-30s) for power and speed; longer intervals (45-60s) for endurance.
- Rest Time - Shorter rest (10-15s) for higher intensity; longer rest (30-45s) for recovery between efforts.
- Rounds - Increase or decrease the number of rounds to control total session length.
The total time updates automatically. For example, 30s work / 30s rest x 12 rounds = 12 minutes.
Adding Exercises
- Click the + button to add exercises from the library.
- Add one or more exercises.
- With a single exercise, the client performs it every round.
- With multiple exercises, the client rotates through them across rounds.
[Screenshot: HIIT section with four exercises rotating across 10 rounds]
How Clients Execute a HIIT Section
When the client starts the HIIT section in the mobile app:
- A work timer counts down (default 40 seconds). The client performs the exercise.
- A rest timer counts down (default 20 seconds). The client rests.
- This cycle repeats for the prescribed number of rounds.
- After the final round, the section is complete.
Difference Between HIIT and Tabata
| HIIT (Default) | Tabata (Default) | |
|---|---|---|
| Work Time | 40 seconds | 20 seconds |
| Rest Time | 20 seconds | 10 seconds |
| Rounds | 10 | 8 |
| Total Time | 10 minutes | 4 minutes |
| Intensity | High | Maximum |
Tabata is shorter and more intense. HIIT provides longer work periods and more rounds, making it suitable for sustained conditioning.
Example HIIT
10-Minute Full Body HIIT:
- 40s work / 20s rest x 10 rounds
- Exercises rotate: Battle Ropes, Box Jumps, Kettlebell Swings, Slam Balls, Rowing
Things to Note
- HIIT sections support all exercise types, but bodyweight and light-load exercises work best for timed intervals.
- The 2:1 work-to-rest ratio (40s/20s) is a solid default, but adjust based on client fitness.
- HIIT can be combined with other section types in the same workout. A common pattern is a Regular section for strength followed by a HIIT section for conditioning.
- Clients see a clear timer in the mobile app during HIIT sections.
FAQs
Can I make the work and rest periods equal?
Yes. Set both to the same value (e.g., 30s work / 30s rest) for a 1:1 ratio, which allows more recovery.
How many rounds should I program?
It depends on the goal and the work/rest ratio. Anywhere from 5 to 20 rounds is common. Start with the default 10 and adjust from there.
Can clients pause the timer during a HIIT section?
Yes. Clients can pause the session in the mobile app if needed and resume when ready.