# HIIT vs Interval Flow

HIIT and Interval Flow both sit at 4.8 stars, but that hides the real split: 91% of HIIT's written reviews are positive against 48% of Interval Flow's. HIIT also leads on monetization model (freemium vs subscription) and ratings volume (31K vs 168). Interval Flow's advantage is ads (none vs shown) and update cadence (fortnightly vs monthly). On price, rating, in-app purchases and device support there is nothing between them.

Both are free to download. HIIT sells 11 in-app purchases, starting at $2.99 per 7 days and Interval Flow sells 10 in-app purchases, starting at $4.99 per 3 months. Whichever you choose, the download price is not the number that matters.

On the App Store both sit at effectively the same score — 4.8 for HIIT against 4.7 for Interval Flow. That said, the two scores are not equally well evidenced: HIIT has 31K ratings behind it against 168, so its average is the more settled of the two. Written reviews are what separate them: 91% of HIIT's written reviews are positive against 48% of Interval Flow's.

HIIT ships an update monthly, Interval Flow fortnightly. The most recent releases landed on September 25, 2026 and September 5, 2026 respectively.

## The numbers

| Metric | HIIT | Interval Flow |
| --- | --- | --- |
| Price | Free | Free |
| Rating | **[4.8 (31K ratings)](https://appshunter.io/ios/app/hiit-workouts-and-timer/id891535485/reviews)** | [4.7 (168 ratings)](https://appshunter.io/ios/app/interval-flow-wod-timer/id6444124987/reviews) |
| Number of ratings | **31K** | 168 |
| Positive reviews | **90.8% of reviews** | 48.1% of reviews |
| In-app purchases | Yes | Yes |
| Ads | Yes | **No** |
| Update frequency | Monthly | **Fortnightly** |
| Monetization | **Freemium** | Subscription |
| Size | 159 MB | 20 MB |
| Requires iOS | **16.0** | 18.6 |
| Devices | iPhone, iPad | iPhone, iPad |
| Age rating | 4+ | 4+ |
| Developer | [Fast Builder Limited](https://appshunter.io/developer/596300475) | [Bence Kaposzta](https://appshunter.io/developer/1650069302) |

## What reviewers say

### HIIT

[App page](https://appshunter.io/ios/app/hiit-workouts-and-timer/id891535485)

This app offers short, high-intensity interval training (HIIT) workouts that can be done anywhere with no equipment. It provides scientifically proven exercises, custom timer templates, and progress tracking to help users achieve fitness results quickly.

**Highlights:** Short, high-intensity workouts, Customizable timer templates, Step-by-step instructions, Calendar and weight tracking, Voice and video guidance, Apple Health integration

**Features:** macOS Compatibility, Vision Pro support

**In-app purchases (11)**

| Purchase | Price | Billing |
| --- | --- | --- |
| Lock-in our cheapest price! | $2.99 | per 7 days |
| 7M Pro | $2.99 | per 7 days |
| Get Yearly Premium! | $9.99 | per year |
| Interval Timer Pro + Workouts | $12.99 | per month |
| Interval Timer X premium | $19.99 | per 3 months |
| 7M Pro | $19.99 | per 3 months |
| Get Monthly Premium! | $19.99 | per month |
| Get Yearly Premium! | $19.99 | per year |
| Interval Timer X premium | $29.99 | per year |
| 7M Pro | $29.99 | per year |
| Interval Timer Pro + Workouts | $39.99 | per year |

**What reviewers like**

- 👍 Variety and flexibility of workouts
- 🚀 Easy to follow and effective workouts
- 💪 Workouts challenge users and help them see results
- 🎨 Good range of difficulty levels
- ⏱️ Convenient short workout options

**What reviewers complain about**

- 🐛 Some workouts are too easy or repetitive
- 🔇 Lack of music or audio guidance during workouts
- 💰 Concerns about paid subscription model
- 🤔 Lack of modifications or low-impact options

**Reported bugs**

- Some videos or links not working
- Occasional crashes or performance issues

**Requested features**

- Option to create custom workouts
- More workout types beyond just HIIT
- Integration with fitness tracking apps
- Ability to save favorite workouts


### Interval Flow

[App page](https://appshunter.io/ios/app/interval-flow-wod-timer/id6444124987)

This app revolutionizes fitness routines with deep customization and advanced tracking for various activities like HIIT, Yoga, and CrossFit. It allows users to create, share, and follow personalized workouts with features like color-coded intervals, real-time progress tracking, and voice assistance.

**Highlights:** Color-coded intervals, Customizable circuits, Real-time progress tracking, Voice assist and search, Exercise library, Workout sharing

**Features:** macOS Compatibility

**In-app purchases (10)**

| Purchase | Price | Billing |
| --- | --- | --- |
| 3 Month | $4.99 | per 3 months |
| 1 Month | $9.99 | per month |
| 1 Month, 3 day trial | $9.99 | per month |
| Annual | $14.99 | per year |
| 1 Year discounted | $25.95 | per year |
| 1 Year, 3 day trial | $39.99 | per year |
| 1 Year | $39.99 | per year |
| 1 Year Intro month | $39.99 | per year |
| Free Lifetime subscription | Free | one-time |
| Lifetime | $24.99 | one-time |


## Frequently asked questions

### Is HIIT free?

HIIT is free to download, with in-app purchases available.

### Is Interval Flow free?

Interval Flow is free to download, with in-app purchases available.

### Which has better reviews, HIIT or Interval Flow?

HIIT is rated higher. HIIT averages 4.8 out of 5 from 31K ratings, while Interval Flow averages 4.7 from 168 ratings.

### Do HIIT or Interval Flow have ads?

HIIT shows ads; Interval Flow does not.

### Which is updated more often, HIIT or Interval Flow?

HIIT ships an update monthly, and Interval Flow fortnightly. Most recently, HIIT was updated on September 25, 2026 and Interval Flow on September 5, 2026.

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*Compared by [AppsHunter](https://appshunter.io/) from daily US App Store data. Review summaries are generated from verbatim App Store reviews.*