High-intensity interval training is one of the best ways to pack a lot of exercise into a short period of time. HIIT workouts are so efficient because they alternate short bursts of very intense exercise with even shorter rests. That constant game of catch-up leads to quick cardio gains. 
We consulted with fitness experts and trainers to build a tool for creating your own custom workout. By combining a few common exercises — like squats, push-ups and jumping jacks — you can make thousands of different routines. Once you’ve made your workout, our timer will guide you through it.
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HIIT workouts come in many formats. These are two of the most common:
You will repeat this routine several times, depending on the length and difficulty of the workout.
Sources
Jenny Liebl, master trainer at the International Sports Sciences Association
Milo F. Bryant, trainer based in San Diego
Mathais Sorensen, exercise physiologist at the UCSF Human Performance Center
Dr. Tamanna K. Singh, director of the Sports Cardiology Center at the Cleveland Clinic
Amanda Katz, on-set trainer
