HIIT · Intervals & conditioning
Structure HIIT intervals with clear work, rest, and rounds
LiftPal pairs a configurable interval timer with repetition- or time-based exercises. Custom routines store the exercise structure while you control work time, rest, and rounds during the session.
On this page
What you can record with LiftPal
- Time- and repetition-based exercises
- Interval timer with work, rest, and rounds
- Bodyweight or dumbbell conditioning
- Custom routines and equipment-aware suggestions
Set work, rest, and rounds before you start
Interval mode lets you configure work and rest durations separately and choose the number of rounds. During the session, the timer shows the phase, remaining time, and current round.
Start, pause, resume, and stop remain available in the timer. A reusable routine or spontaneous workout supplies the exercises alongside it.
Choose time or repetitions for the exercise
Burpees, squats, and dumbbell thrusters can use repetitions, while planks, holds, and other intervals can use duration. The tracking type follows the exercise.
Notes and clear variation names make similarly structured rounds easier to recognize later.
Build the circuit around the equipment you have
List your equipment in your profile. Conditioning suggestions can then use bodyweight exercises or the dumbbells you have available.
In your own routines, you choose the exercises and their order. Arrange the circuit around your space so there is less equipment to move between intervals.
Repeat a circuit you enjoyed
Your history keeps the exercises and set data from completed sessions. Look back to find the version of a circuit you last used.
Repeating the same exercises and intervals makes changes easier to spot. If today meant fewer rounds or longer rests, that is the session to save.
Quick answers
HIIT workout tracker FAQ
Can I configure work and rest separately?
Yes. The interval timer configures both phases and the number of rounds separately; time-based exercises can also use duration tracking.
Does HIIT have to be bodyweight only?
No. Bodyweight and dumbbell conditioning can follow the equipment you have available.
Can I build my own circuits and routines?
Yes. Custom routines and spontaneous workouts cover repeatable or flexible sessions.
Can I adjust the rest between work rounds?
Yes. The interval timer sets rest duration separately from work time, and that rest structures the transition between work phases.
Sources
Product details
LiftPal Features: Training, Flow, and Wombat
LiftPal · LiftPal product documentation
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