HIIT workout wheel
Eighteen fast, hard moves for interval training. Spin before each interval and let the wheel decide what the next 40 seconds hold.
SpacespinCtrl+Enterspin while typingFfull screen
One entry per line. Add *3 after a name to give it three times the chance.
Winners show up here, newest first.
Colors
Ready-made list. Edit it to make it yours: changes stay on this device, and Reset brings the original back.Open in the main spinner →
Pick an interval format
- Beginner, 30 on / 30 off: 30 seconds of work, 30 of rest, 12 rounds (12 minutes).
- Intermediate, 40 on / 20 off: 15 rounds, 15 minutes.
- Advanced, 20 on / 10 off: eight rounds take 4 minutes; rest a minute and repeat up to 4 times.
Time the intervals with a phone or watch; the wheel picks the move. Spin during the rest so the next exercise is ready when the work starts.
The session
- Warm up for at least 5 minutes: easy jogging in place, arm swings, 10 squats, 10 lunges, then two or three short bursts at half effort.
- Spin, work hard for the interval, rest, spin again. Turn on removing the winner after each spin so you cycle through different moves.
- Cool down for 5 minutes: walk until your breathing settles, then stretch your calves, quads and hips.
Safety and low-impact swaps
HIIT means close to all-out effort in short bursts, and it isn’t for everyone. Build a base of regular exercise first, keep it to 2–3 sessions a week, and stop if you feel dizzy, sick or have chest pain. If you have a heart condition or other health concerns, check with a doctor first; this page is not medical advice.
Low-impact swaps: step jacks for star jumps, squat to calf raise for jump squats, reverse lunges for jumping lunges, step-back burpees with no jump. Give tuck jumps and broad jumps a weight of *0 if your space or knees don’t allow them.
Questions and answers
How long should a HIIT workout be?
The hard part is usually 10–20 minutes, plus 5 minutes of warm-up and 5 of cool-down. If you could keep it up for an hour, the intervals weren’t really high intensity.
How is this different from the cardio wheel?
The cardio wheel picks a whole session, mostly at a steady moderate pace. HIIT alternates short all-out bursts with rest, and this wheel picks the move for each burst.
Can I do HIIT every day?
Better not. Two or three sessions a week with easier days between lets you recover, so you can actually work hard when it counts.