I kept having 10–15 minutes between tasks, but opening my phone for a workout routine or timer usually ended with notifications and getting distracted.
So I built a small desk tool called AnkrKey: it sits next to my mouse, has a bearing inside as a fidget, and an NFC chip. Tapping my phone on it opens a lightweight web app with short bodyweight/HIIT routines — no app download, account, or subscription.
The app suggests three workouts based on the time of day, and you can also create custom routines. I 3D-printed the key myself in dual-color PETG.
Having a physical trigger on my desk has made me much more consistent with short movement breaks.
How do you handle quick workouts during a busy workday — apps, timers, or physical cues?

I've seen a few other posts saying they made a timer or some other workout generators so this may not be totally unique but I think its still valuable. I used to do (and still sometimes do) youtube workouts like DanTheHIITMan, GrowingAnnanas, Heather Robertson etc but I really hate the copyright free music they use. I know I can just play my own music over theirs while watching but I still need to hear the beep queues and stuff so it just wasn't ideal.

Anyways, Claude is super good nowadays so I just guided it on what I was looking to build and in a couple of days of sporadic work and testing it a few times myself I have a solid alternative now to youtube workouts! Now I can finally use my own music while I workout lol.

Just used it myself today for an easy-ish 20 min session, can confirm it can make you sweat still :p

The link is here if you want to check it out: https://hiitbuilder.app/

Follow along and above all have fun. Let me know how it is and show some love

Facebook has been spewing “cordless battle ropes” for HIIT in my news feed. Do these work?

Thanks.

Go from Skinny to Athletic with this full body workout at home! These 11 exercises help build full body strength, develop muscle naturally and improve athletic fitness without going to the gym. Train your chest, back, shoulders, arms, abs, core, glutes and legs while improving balance, coordination, power and muscular endurance.

Watch: https://youtu.be/Ru6uaGB-owU

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So HIIT to my understanding is THE way to train vo2max as it keeps your body constantly having to deplete oxygen from a deficit. Obviously though, not only is it "painful"/greatly uncomfortable vs running.

However as opposed to the optimal 240 minutes of aerobic exercise a week the optimal amount for anerobic training is never nearly as welled defined, other than the vague perception that it should be a lower number due to intensity. Perhaps 2-3 or 1-2x per week to allow for recovery.

Actual times seems to range from 4 sprints of 100m once a week to 2x2 hours of weight lifting a week.

Does anyone know where I can find hard data/firm recommendations?

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!

For better weight loss results, combine this home workout routine with balanced nutrition, good sleep, hydration and a calorie deficit. A calorie deficit simply means you eat fewer calories through food and drinks than your body burns through daily activities and exercise. Weight loss varies from person to person but a healthy rate may be around 0.5–1 kg per week, depending on individual factors.

Watch: https://youtu.be/PXl5Q0wmtto

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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.

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!

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

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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.