Take the guesswork out of planning your workouts. All Garmin Connect users have access to free, premade workouts with step-by-step instructions. You can even download the workouts directly onto select watches. The range is incredible, offering a variety of difficulty levels, durations, muscle groups and activity options.
Use the filters below to find a free HIIT workout video. Workouts labeled "Torch" or "Light" are full length workouts. Body focus workouts such as abs, back & shoulders, biceps & triceps, chest, triceps & shoulders, and glutes & thighs are all 7-12 minute add-ons to any full length workout.
Downloadable Hiit Workouts
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This collection is complete and it is absolutely free - no strings attached. The project is supported exclusively via donations, we have no sponsors or ads on this website. If you like this collection, please consider donating a dollar to help us support and maintain this resource. All of the workouts from this collection can be found in our workout database.
HIIT workout apps are digital fitness tools you can download onto a phone, tablet, or other electronic devices. These digital platforms provide hundreds of workouts, exercises, tips, and other fitness and nutrition-related content to users for free or a monthly membership fee. Most HIIT workout apps come with pre-programmed routines and a library of hundreds of exercises. Some give you the option of customizing the workouts and creating individual programs to match your fitness goals.
HIIT workout apps can range in price from free to $15+ per month. Some free apps like the Nike Training Club give you access to all content for free. But others require an upgrade to a monthly subscription in order to access features like extended workouts, the ability to connect to other devices, community support, tracking tools, and more. In general, premium content costs about $7 to $10 per month for most HIIT workout apps.
I typically weight train 3-4 days a week and run 2-3. I would like to progress my overall fitness level by using a structured, progressive training plan. Garmin's workouts available through Garmin Connect do not form a deep enough base to be a structured training plan, the "coach" plans are all running focused, and the other 3rd party vendors (trainingpeaks.com, trainasone.com) are all long duration cardio focused as well. I would like a plan that mirrors my relative mix of activities but in a progressive, calendared way that I can download to my training calendar and then my watch to guide my workouts.
Thanks - I've created my own workouts before for one-off workouts. I would like to leverage some coach-created training plans that will push me out of my comfort zone and also include periodization and progression. If necessary, I can go the route of purchasing a plan that doesn't organically integrate with Garmin and inputting workouts one-by-one but I'd love to avoid that manual step if possible.
Wellbeing encompasses a diverse workout routine, an emphasis on recovery, and living a healthy and balanced lifestyle. Live your best life with the Exhale prescription. Enjoy this downloadable, printable, and screenshot-worthy tracker to help you stay on track with your wellbeing goals. Download the printable tracker here. Download the Insta Stories size here.
There are a number of premade workouts available to download onto a compatible Garmin watch. These workouts provide you with a variety of options for Yoga, Pilates, Cardio, and Strength activity profiles without the need for you to make a custom workout. Some Garmin watches will also show animations that come with the premade workouts.
With Custom Plans, you can receive a workout and meditation schedule based on your personal preferences. You just select the days and workout types and durations, as well as the trainers and music that keep you energized. Then you decide how long you want your plan to last. Fitness+ will automatically provide the plan, and your next workouts or meditations will be available for you in the Fitness+ tab of the Fitness app on your iPhone, iPad, and Apple TV. And to help you stay consistent, Fitness+ will provide coaching and reminders to stick with your plan.
Faster progression. Having a fitness plan is the best way to ensure you are continually getting better. While random workouts can certainly help with your fitness levels, following a plan allows you to track your ability and work to progress towards your goals.
The weekly workout planner can be used to refine your plans and schedule your strength and cardio workouts for the week, taking into consideration any plans you have and making sure you leave rest between working the same muscle group twice.
While you may want to workout on the same days each week, there may be times when life gets in the way. A weekly workout planner can help to plan around any events and ensure you still get your workouts in, without overworking!
Flexibility and mobility training. Having a good range of motion helps to boost strength, joint health, prevent injury, increase overall performance, and improve pain. Adding mobility and flexibility training into your plan will help to maintain and increase your range of motion. This could be a dedicated training session each week, yoga, or just 15 minutes of stretching before and after your workouts. Check out our mobility and flexibility hub for more ideas.
Rest and recovery days. Tempting as it may be to hammer the gym every day, rest days are essential for helping the body to recover and get stronger, as well as preventing injuries. While alternating your workouts can help to give each muscle group a rest while training on consecutive days, you should factor in at least one full rest day a week too. Learn more about rest days here.
Check ins. When planning your monthly workouts, it can be helpful to plan in days to check in on your progress. For example, if your goal is weight loss, planning a day each month to take measurements. If your goal is to lift a certain weight or run a specific distance, you could plan in days to test these.
To help kickstart your training and give you some programming ideas, here are some of our recommended obstacle course training workouts and exercises. Before you get started, make sure you have some of the following:
In his book, The One-Minute Workout, he says ultramarathoner Andy Magness can compete in a half-dozen big races a year, like the 250-mile Abu Dhabi Adventure Challenge, while reducing his weekly training to a remarkably condensed thirty minutes a week. Of course, the intensity of his workouts would probably kill you or me, but he is an excellent example of what can be achieved from a small amount of exercise.
Taking a single set to failure has been shown to produce excellent results and should only take a minute or two to perform. Like high-intensity interval training, you can abbreviate your workouts when you push the intensity to the limit.
As a heads up, the LSM is made up of longer workouts that are in a structured and progressive guide. But this 5 day introduction is a good place to start and get you prepared for the LSM launching on Monday 8 May.
If you are looking to try out Pilates from home, have fun, and get incredible results, you are going to love this 2 week workout plan! 2 weeks worth of low-impact pilates workouts, focusing on all body parts to achieve that lean and toned physique.
Our main focus is to lose weight during this 7 day workout program, but we will also be working towards increasing your fitness levels with my cardio workouts. Expect to work up a sweat, whilst still having fun working towards your fitness and exercise goals with this free workout plan. All fitness levels are
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This free 7 Day Hourglass Shape Workout Program is designed to work towards building your glutes, toning and sculpting your waist, shredding your upper body, as well as burning fat; to give you that beautiful hourglass shape. Expect to work up a sweat, whilst still having fun working towards your fitness goals. All fitness levels are welcome! There is a wide variety of workouts for you during these 7 days.
My 7 Day Abs Shred & Fat Loss Workout Program is designed to have you working up a sweat, shredding your abs and getting you the home workout results you deserve; whilst having fun! All fitness levels are welcome! Expect a wide variety of workouts, focusing on abs, core and full body movements to burn fat.
This 7 Day Full Body HIIT & Fat Burn Guide is designed to have you working up a sweat whilst still having fun and seeing amazing results! All fitness levels are welcome! Expect different workouts every day, focusing on different parts of your body. 006ab0faaa
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