HIIT | Down Dog - Fitness routines anytime

Say goodbye to boredom with pre-recorded fitness videos and shake up your muscles! Say hello to immense transformation with HIIT. Explore a diverse range of over 1000 unique exercises that ensure every workout session is fresh and invigorating.

Perfect for Beginners: If you are new to High-Intensity Interval Training (HIIT), Level 0 is your go-to starting point. Using only your body weight, this level elevates your heart rate, burns fat effectively, and builds lean muscle without the need for fancy equipment. Immerse yourself in high-definition videos and precise instructions that mimic having a personal trainer by your side.

Introduction of this app:

Down Dog are possibly most well-known for their yoga app (hence the name – it’s a pose in yoga), but recently they have released a slew of related health-and-fitness apps which have been up to the same excellent levels of craftsmanship.

I use the yoga app and recently added their HIIT and meditation apps to my roster. This review is about the HIIT app.

For a long time, I have not settled on a preferred fitness app. I have been into running recently, tried push-up quests and a variety of styles over the years. But with the very cold winter weather, plus the heavy rains, I decided running was not what I wanted to do right now. In the snow, I prefer a nice gentle walk in the snow-covered woods to relax and unwind.

If you look back at my 2013 posts reviewing all the different fitness apps I used to have on my phone, only two survived the intervening time. One is YAYOG (You Are Your Own Gym) by Mark Lauren and the other is Sleep Cycle. Many of the apps reviewed in 2013 are no longer supported on iOS (they are extinct) and many just didn’t give me what I needed.

High-Intensity Interval Training – HIIT

HIIT exercises use your own bodyweight to get your heart rate up and efficiently burn fat while building muscle with no need for any equipment. The main benefit is that you can get a complete workout in less time than using more traditional methods found in the gym.

HIIT exercise sessions generally consist of a warm-up period followed by repetitions of high-intensity exercises separated by medium intensity exercises for recovery, then a cool-down period. The high-intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise, but can be as little as three repetitions with just 20 seconds of intense exercise. The specific exercises performed during the high-intensity portions vary.

There is no specific formula for HIIT. Depending on one’s level of cardiovascular development, the moderate-level intensity can be as slow as walking. A common formula involves a 2:1 ratio of work to recovery periods, for example, 30–40 seconds of hard sprinting alternated with 15–20 seconds of jogging or walking, repeated to failure.

The entire HIIT session may last between four and thirty minutes, meaning that it is considered to be an excellent way to maximize a workout that is limited by time constraints. Use of a clock or timer is recommended to keep accurate times, the number of rounds, and intensity.

Product Highlights

-Over 60,000 configurations for a personalized yoga practice

-Beginner-friendly with a Beginner 1 Level in Vinyasa, Hatha, and Restorative

-Multiple practice types, including Vinyasa, Cardio Flow, Hatha, Gentle, Restorative, Yin, Ashtanga, Chair, Yoga Nidra, Hot 26, and Sun Salutation

-Available in multiple languages, including six different English-speaking voices and nine other languages.

Features of this app:

Customize Your Workout: Design a workout plan that suits you perfectly by setting the total duration of your session, adjusting exercise and recovery intervals, and selecting from four different intensity levels tailored for upper body, lower body, and core workouts.

Mix and Match: Play around with preset workout combinations like Leg Day, Cardio Killer, Total Body - No Jumps, or the popular Bringing Sexy Back, or create your own mix featuring aerobic, core, glutes, legs, and upper body exercises. Personalize your routine by excluding specific exercises that don't align with your preferences or physical limitations.

Dynamic Music Selection: Motivate yourself with music that energizes you as you move. Matching the beats to your workout intensity, our music selection keeps you pushing yourself until the very last second of each interval.

Choose Your Coach: Stay inspired and motivated during your workout by selecting your preferred coach to guide you through the sweat-inducing sessions.

Sync Across Devices: Effortlessly synchronize your progress and preferences across all your devices.

Other features:

BEGINNER FRIENDLY

If you’re brand new to HIIT, Level 0 is the perfect place to start! Use your own body weight to get your heart rate up and efficiently burn fat while building muscle - no fancy props required. Our high definition videos and clear instructions guide you through each HIIT exercise. It’s like having your own personal trainer!

MIX FEATURE

Choose from presets like Leg Day, Cardio Killer, Total Body - No Jumps, or our favorite, Bringing Sexy Back, or create your own mix of aerobic, core, glutes, legs and upper body

Exclude exercises that don’t work for you: Sore wrists? Say goodbye to table tops and planks. Tired of burpees? No problem, you’ll never have to hop back again.

Is the Down Dog App Worth It?

Based on our experience, the Down Dog app is worth it for anyone who wants to practice yoga. The app offers tons of beginner level sessions and multiple ways to filter and sort your yoga workouts to customize your practice or make it more challenging. 

The app is priced at $9.99 monthly or $59.99 with an annual recurring subscription. You’ll find these subscription rates on both Google Play and the Apple App Store. However, the Down Dog website typically offers a discounted rate of $7.99 per month or $39.99 per year if you sign up directly through the website and not the app. 

Compared to many other top-rated yoga apps on the market, Down Dog offers affordable pricing and quality instruction. Our tester Frieda Johnson scored the app 5 out of 5 stars for price and value. 

Great for:

Beginners and experienced yogis 

Folks who want to make customizations 

Multicultural or bilingual speakers 

Not recommended for:

People who prefer live yoga studio-style classes 

Folks looking for hybrid cardio and yoga sessions