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Lauded as one of the most efficient types of workouts for saving time and strengthening muscles, high-intensity interval training (HIIT) guarantees a great workout in the least amount of time. HIIT workouts will often be a mix of aerobic and resistance training, and usually combine short bursts of intense exercise with periods of lower-intensity exercise or rest. Ideal for those who want to get a tough workout in without spending more than an hour lifting weights or running on the treadmill, HIIT workouts will get your heart pumping and your face red.
The Best Online HIIT Workouts of 2021
Best Overall: SWEAT by Kayla Itsines
Why We Chose It: Kayla Itsines has grown a huge following over the last few years, and for good reason—her HIIT program on the SWEAT app offers big results in just 12 weeks.
What We Like
- Each HIIT workout is only 28 minutes
- Minimal equipment needed
- Large community for motivation and support
- Easy-to-follow steps and movements
- 7-day free trial
- App is Apple Watch-compatible
- Offers nutrition guidance
What We Don’t Like
- No one-on-one instruction in live workouts
Kayla Itsines is the Queen of HIIT workouts—her Bikini Body Guide (BBG) program puts a major focus on HIIT conditioning (as well as cardio), promising to change your body in 12 weeks. Since BBG’s inception in 2014, Itsines has created an app called SWEAT, which features 28-minute workouts that can be completed anywhere. There are programs created by Istines, as well as ones made by a few other exercise-specific trainers (including yoga, weight-training, etc.).
There are multiple programs to choose from, but if you really want to get your HIIT on, go with the High-Intensity Strength program with trainer Cass Olholm. This advanced training program combines high-intensity training, heavy lifting, and functional movement for high-energy workouts. Although you can do this workout at home, you will need some dumbbells, kettlebells, and a jumping rope to complete the program.
What’s great about this app is that for each movement during your workout, the trainer will demo each move via a video loop, so that you can nail the movement each time. How many times have you had to rewind an at-home workout video or Youtube video to see how the movement was done? Or completely miss out on perfecting the movement during a live class because you were too busy gulping down water? Itsines and her crew make it easy to follow along and not get lost in the HIIT shuffle.
Another huge bonus is that the app is Apple Watch-compatible, so you can bring Itsines along with you to the gym without having to be staring at your phone the whole time. The app in the Apple Watch makes it easy to complete your workouts every time. Plus, it offers nutrition guidance along with your workout program.
Connection is a huge aspect of Itsines’ community, and the SWEAT app allows you to access an open forum that connects you with other users in live discussion.
The SWEAT app offers a free, 7-day trial, and after your trial is up, you’ll be charged around $20 per month, or $120 per year, depending on which payment plan you choose.
Best for Variety: Obé Fitness
Offer: 50% Off Your First Month of the Monthly Membership with code BYRDIE50
Why We Chose It: When it comes to variety, Obé Fitness has it all and then some. We love this platform because it caters to whichever workout mood you’re feeling that day—whether it be an intense HIIT class or a gentle yoga session.
What We Like
- Variety of classes, from HIIT and yoga to strength training and boxing
- The interactive element of instructors calling out your name in class
- Fun, engaging instructors
- Offers “Bounce HIIT” lessons using a fitness trampoline
What We Don't Like
- No individual instruction
Obé Fitness is your one-stop shop when it comes to every type of workout you’d ever need. Not only are the HIIT classes intense, heart-pumping, and only 28 minutes long, but the variety of live sessions this platform offers is impressive. Obé is ideal for someone who loves a good HIIT class, but also wants to spend their money on a platform that offers many other options, too.
There are multiple types of HIIT classes available on Obé—you can choose between regular HIIT, “power + HIIT,” “strength + HIIT,” and even “bounce HIIT,” where you jump on a mini-trampoline. Most of the Obé Fitness live classes are offered throughout the day, every day, and you can “reserve” a spot in class for any number of courses you choose.
If you’re lucky, you’ll hear the instructor call out your name during class—just the motivation you’ll need when you’re sweating your butt off. If you aren’t able to attend a live dance class, Obé offers an extensive library of on-demand ones you can take whenever you want to, ranging from 5 to 60 minutes, with most classes in the 30- to 45-minute range.
Obé offers a one-month free trial, and charges around $27 per month, about $65 per quarter, or roughly $199 per year after your trial is up. You can take the class using your computer or phone (it has its own mobile app), and you can even connect the app to your TV to workout using a bigger screen.
Best for the Spiritual HIITer: The Class
Why We Chose It: We picked The Class by Taryn Toomey for those who want HIIT incorporated into their workout, but are also looking for a mix of pilates, dance, and restorative practices in their workout.
What We Like
- HIIT seamlessly incorporated throughout each workout
- Heart-opening recovery is enlightening
- Instructors are uplifting and inspiring
What We Don't Like
- Centers on more than just HIIT as movement
- On-demand library is limited
- Focused more on freestyling than step-by-step instructions
It’s pretty difficult to explain The Class by Taryn Toomey to anyone who hasn’t actually tried it. A mix of pilates, HIIT, yoga, freestyle dance, and restorative/recovery practices, The Class has gained a cult following for its seamless way of getting your heart racing while also keeping you calm and zenned out after each session—a true work-hard-then-recover HIIT workout.
The Class offers live workouts throughout each day, taught by multiple instructors. Each class begins with breathing techniques and stillness, then freestyle dance, Pilates moves, jumping jacks, some burpees, and other exercises to get your heart rate up. Like a true HIIT workout, there are multiple breaks throughout the 60-minute class, so you can tune into your heartbeat and breath in-between various exercises. And each session finishes with a heart-opening practice.
The Class by Taryn Toomey offers a free, 14-day trial period, and then charges roughly $40 per month for a membership.
Best for Super Short HIIT Workouts: Seven
Why We Chose It: We chose Seven because it offers great HIIT workouts that last only seven minutes, and is perfect for the person who wants to work out more but doesn’t have the time.
What We Like
- Custom HIIT workouts depending on your needs
- Only seven minutes (although you can go longer if you’d like)
What We Don’t Like
- Interface isn’t super user-friendly
If you want to get more into a daily workout routine, but don’t have an hour to spend lifting weights or practicing pilates, then the Seven app is for you. All you need is seven minutes a day to work up a big sweat and get your HIIT workout in.
When you download the app, Seven will first ask you what your goal is—you can choose between “Get Fit,” “Get Strong,” or “Lose Weight.” Then it will ask you how many days during the week you want to work out, and what time of the day you’d like to work out, so that it can set reminders for you on your phone.
Each workout will be true HIIT intervals, where you follow along with the animated cartoon that demonstrates each move. Once the 30-second timer is up, you’ll move onto the next HIIT move, whether that be jumping jacks, crunches, squats, push-ups, or planks.
Users of the Seven app can customize their workouts in multiple different ways. The first is to extend the circuit count, where you do the exercise more than once. The second is to extend the exercise length, where you’d set the timer from up to 60 seconds to as many seconds as you’d like. The third option is to create custom workouts, where you can add any exercise you want to make it your own, for however long you’d want.
While the app does have free features like full-body workouts, freestyle, and live sessions, you will have to pay up to unlock the full range of more than 200 workouts and exercises available in the app. Those features will cost about $10 per month or $60 per year.
Best for Intense HIIT: Kirsty Godso on Nike Training App
Why We Chose It: The latest "it girl" on the fitness scene, Kirsty Godso teaches intense HIIT classes on the Nike Training App, ranging from around 10 minutes to a full 45-minute sweat sesh.
What We Like
- The intensity of each HIIT class
- Godso is motivating and helps build confidence
- Connects to your Apple Watch
- Easy-to-follow movements
- Completely free
What We Don’t Like
- No live workouts
- You’ll need extra room to complete some of the movements
Discovered by Nike while teaching HIIT classes at her local New Zealand gym, Kirsty Godso knows her stuff when it comes to heart-pumping, super sweaty, quick, and effective HIIT workouts. Be prepared with a towel on-hand and extra room in your space, because Godso’s workouts are anything but easy.
Godso has almost 50 different HIIT workouts available in the Nike Training App, ranging from 12 to 45 minutes. The workouts are all pre-recorded and feature a countdown timer in the class, so that you know how much longer you’ll be sweating it out. The variety of HIIT workouts is impressive, with lessons focusing on lower body, full-body, core, cardio, and more. The classes are grouped into three categories, including beginner, intermediate, and advanced, and some require no equipment, while others might require basic equipment such as dumbbells.
A big bonus of the Nike Training App is that it can be hooked up to your Apple Watch, so that you can technically do each workout without having your phone right by your side. The best part about this app is that it’s completely free, and there’s no pressure to upgrade or pay a specific amount of money to access more workouts.
Best for HIIT Cycling: Peloton Tabata
Why We Chose It: In case you haven’t noticed, Peloton has taken over the at-home workout scene, and many folks have a stationary bike at home to complete a Peloton Tabata HIIT workout.
What We Like
- Energy of instructors
- Curated, dynamic music playlists
- Can be done on any stationary bike
What We Don’t Like
- Purchasing a Peloton bike can be expensive
If you’ve hopped onto the trendy Peloton bike craze recently, you already know how great of a cardio workout spinning can truly be. The range of different types of cycling workouts in the Peloton app is extensive, and there’s one specific form, called Tabata, that focuses on high-intensity interval training.
The Peloton Tabata classes, taught by different instructors, are defined by doing 20 seconds of intense work on the bike, followed by 10 seconds of rest and recovery. Each class ranges from around 15 to 45 minutes, with most Tabata sessions lasting between 30 and 45 minutes long.
If you aren’t in the mood for a Tabata workout, Peloton offers a wide range of other types of cycling classes to suit your mood—choose between beginner, low impact, scenic rides, power zone, and so much more. Peloton broadcasts 10 to 14 live cycling courses per day, and also offers “Encore” lessons, which are re-aired sessions when actual live classes aren’t available.
While purchasing a Peloton bike can be expensive (around $1,900), you don’t necessarily need a Peloton bike to be able to complete a Tabata lesson. If you are a member of the Peloton app, you can follow along in a class using your phone, computer, or iPad, on a stationary bike of your choice.
The Peloton app offers a free, 30-day trial, and will charge around $13 per month after it ends. For Peloton Bike and Peloton Tread owners, access to the app is included in your Peloton All-Access Membership.
What Are the Best Online HIIT Classes?
The best online HIIT classes are available either through livestream or on-demand, and range from beginner to advanced. Every HIIT session will undoubtedly get your heart rate pumping and can range from a variety of different types of movements, circuits, and recovery times.
Who Should Take Online HIIT Classes?
Whether you’re completely new to HIIT or are a pro at heart-pumping circuits, anyone can take a HIIT class if you're willing to get sweaty. HIIT classes are offering in a variety of skill levels and are a great cardio workout in and of themselves, or added onto your existing workout for an extra calorie burn. HIIT is not ideal for anyone who’s trying to find a calming, centering exercise, such as yoga or pilates.
How Much Do Online HIIT Classes Typically Cost?
The price of online HIIT courses can really range in price. Some are offered for free, while others might require a subscription fee to have access to live and on-demand HIIT classes. Based on our extensive research, memberships range from approximately $10 to $100 a month, with discounts available for longer subscriptions. Most courses offer a free trial or let you download classes for a small fee before committing to a membership.
How We Chose the Best Online HIIT Classes
We chose the best online HIIT classes based on budget, skill level, and overall experience. Regardless of which platform you choose, you will be taught by professional instructors who are motivating and will push you further in your exercise journey.
We included courses for those who just want to complete a super-short circuit daily, or for those who are ready to commit to 45 minutes of intense circuit training.