Ready
Reps
5
Work
30
secRest
30
secTemplates
SPACE start / pause · R reset
Interval timer
HIIT Timer
A free HIIT timer for high-intensity interval training, preset to a 30-seconds-on, 30-seconds-off split. Work and rest changes are announced out loud, and any combination of rounds, work, and rest can be saved as your own preset.
Rounds
5
reps
Work
30s
per round
Rest
30s
between rounds
The format
How one session runs
- 30 seconds of hard work.
- 30 seconds of recovery.
- Repeat for 5 rounds, or set your own count.
Questions
Frequently asked questions
- What is a good work-to-rest ratio for HIIT?
- A 1:1 split such as 30 seconds on and 30 seconds off is the common starting point. Shifting towards 2:1 work-to-rest raises the difficulty, while 1:2 favours recovery and higher-quality efforts.
- How is HIIT different from Tabata?
- Tabata is one specific HIIT protocol — 20 seconds work, 10 seconds rest, 8 rounds, at maximum intensity. HIIT is the general category, and any work/rest split belongs to it.
- How long should a HIIT session be?
- Fifteen to twenty-five minutes including a warm-up is plenty at genuine intensity. If you can hold the pace much longer than that, the work intervals are not hard enough.
- Can I save my own interval settings?
- Yes. Set the rounds, work, and rest you want and save it as a preset — it will be there next time you open the timer, stored in your own browser.
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