HIIT workout generator4 formatsNo plan needed
Timed rounds.
Zero
planning.
Quick HIIT picks the moves, sets the reps and runs the clock. Choose a format, a length and the kit you have, then press start. One tap shuffles a new session. No plan, no account, and no coach message used.
Four
formats.
EMOM and AMRAP run for 10, 12, 15 or 20 minutes. Tabata and intervals let you set work from 20 to 50 seconds, rest from 10 to 30 seconds, and 6 to 12 rounds.
Tabata starts at 20 seconds on and 10 off for 8 rounds. Intervals start at 40 on and 20 off. Change either before you press start.
Four real
generations.
These four sessions came straight out of the generator with bodyweight only, at intermediate level. It drew them from a pool of 33 moves chosen for fast, low-setup work. Heavy barbell lifts never show up in a Tabata.
Moves are drawn in turn across movement patterns, so a session never stacks three squat variations. Hit Shuffle and the last session's moves drop to the back of the queue.
Generator output · bodyweight · intermediate
Quick EMOM 12
- Bodyweight squat 16 / min
- Bench dips 16 / min
- Superman 14 / min
Quick Tabata
- Freehand jump squat max
- Pushups max
Quick Intervals 40/20
- Step-up with knee raise ×14
- Bench dips ×16
- Bent-knee hip raise ×16
- + 1 more
Quick AMRAP 12
- Plank 20s / round
- Bench dips 10 / round
- Bodyweight squat 10 / round
- + 1 more
How it
picks.
The generator is plain code with no AI in it. The same settings and the same seed always give the same session.
- 01
Patterns, not luck.
Each pick rotates through squat, push, hinge, core, pull and conditioning, so work alternates between muscle groups.
- 02
Your kit, nothing else.
Bodyweight moves are always in. Add dumbbells or a kettlebell with one tap each.
- 03
Quiet mode exists.
Switch on Low impact and every high-impact move leaves the pool.
- 04
Targets learn.
After two comparable sessions, beat your targets and the next ones rise 10%. Fall short and they ease off by 8 to 15%.
- 05
Level changes the work.
Beginner, intermediate and advanced scale the rep targets and cap how technical the moves get.
On the
clock.
A generated session saves to your log like any workout, so it counts toward your streak and the consistency heatmap.
- Cues
- A sound at every work and rest switch · ticks for the last 3 s
- Screen
- Stays awake while the timer runs
- EMOM
- One move per minute, rotating
- AMRAP
- Tap a counter each round · projected target
- Saved
- Target and result, for next time
- Plan
- Not needed · works signed out
- Price
- Free · uses no coach messages
Keep reading
Fair
questions.
Do I need a plan to use the HIIT generator?
No. Quick HIIT sits on the Log screen and builds a one-off session. It works signed out and leaves your weekly plan alone.
What is the difference between Tabata, EMOM, intervals and AMRAP?
Tabata is short all-out work with shorter rest, 20 seconds on and 10 off by default. EMOM starts a move at the top of every minute, and you rest for what is left of it. Intervals rotate several moves on a work and rest clock with a rep target. AMRAP repeats one round as many times as you can before time runs out.
Can I do it with no equipment?
Yes. Bodyweight moves are always in the pool. Dumbbell and kettlebell moves join only when you switch them on.
Is there a low-impact option?
Yes. Turn on Low impact and only low-impact moves stay in the pool. If a filter leaves nothing to pick, the app says so instead of guessing.
Can I put HIIT days in my weekly plan?
Yes. In the plan editor, switch any day from straight sets to EMOM, Tabata, intervals or AMRAP. The HIIT Reset template has three timed days ready to go.