HIIT Timer
Work and rest intervals with warm-up and cool-down. 40/20, 30/30, 45/15 and more.
Ready
WorkRound 1 of 10
00:40
How to use the HIIT timer
- Pick a preset, or set the work, rest and rounds yourself.
- Keep the warm-up and cool-down, or set them to 0.
- Press Start. Beeps count down the last 3 seconds of every interval.
Choosing your intervals
| Preset | Good for |
|---|---|
| 40/20 x 10 | A balanced, all-round session |
| 30/30 x 10 | Beginners and circuits with many moves |
| 45/15 x 12 | Harder conditioning with short rests |
| 60/30 x 8 | Strength moves that need time per set |
| Beginner 20/40 | Getting started, or recovery days |
Questions
What does HIIT stand for?
High-intensity interval training: short bursts of hard effort with rest or easy effort in between.
How long should a HIIT workout be?
Most HIIT sessions last 10 to 30 minutes, plus a warm-up and cool-down. Two or three sessions a week is plenty for most people.
What is the difference between HIIT and Tabata?
Tabata is one specific HIIT protocol: 20 seconds on, 10 off, for 8 rounds. HIIT covers any work and rest pattern.