DadHIIT

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Before you start

Every route adapts to your equipment, level and any niggles.

Step 1 of 2 — How long have you got?

No wrong answer. Even five minutes counts.

Step 2 of 2 — What are we training?

Pick what you want to feel tomorrow.

Variation Strategy

Standard

Flow

Standard: Random selection. Flow: Structured sequence (e.g. Standing to Floor).

Target Warmup Duration 5 MIN

Manual override

Stretches / Area

Duration (s)

Use rest between exercises?

Rest Duration (s)

Overlap next demo?

Overlap Time (s)

Format

Intervals

Stations

The classic. Fixed work and rest, everyone on the same exercise.

Variation Strategy

Body Split

Progressive

Push/Pull

Sound Only

Standard

Increases perceived intensity or technical complexity with each subsequent set.

Intensity Preset

Classic

Tabata

Custom

Target Workout Duration 20 MIN

Manual Quantities & Timings

Quantities

Exercises / Set

Total Sets

Timings

Work Interval (s)

Rest Interval (s)

Set Break (s)

Applies between every set — override a specific gap under Breaks on Finalize.

Use rest between exercises? Overlap next demo?

Overlap Time (s)

Variation Strategy

Standard

Flow

Standard: Random selection. Flow: Structured sequence (e.g. Standing to Floor).

Target Cooldown Duration 4 MIN

Manual override

Stretches / Area

Duration (s)

Use rest between exercises?

Rest Duration (s)

Overlap next demo?

Overlap Time (s)

Breaks 60s ⌄

Today's Workout

Jump back in

Before you start

Pre-made

Step 1 of 2 — How long have you got?

Pre-made

Step 2 of 2 — What are we training?

Warm-up

Variation Strategy

Workout

Format

Your Kit

Variation Strategy

Intensity Preset

Quantities

Timings

Cool-down

Variation Strategy

Finalize

PREVIEW

My Workouts

Field Guide

Sync across devices

Public Catalog