- Home
- All timers
- HIIT Timer
HIIT Timer
A high-intensity interval timer that starts at 40 seconds of work and 20 of rest, eight rounds, two sets with a minute between them. Change any number to match your workout.
Round 1 / 8
How to use it
- Check the work, rest, rounds and sets — or pick another preset such as 30/30 or 45/15.
- Press Start and use the 10-second get-ready to get into position.
- Go hard on orange, recover on green. A long tone marks each change.
- Between sets you get the longer set rest. Skip moves to the next phase if you need to.
How HIIT works
High-intensity interval training alternates short bursts of hard effort with periods of rest or easy movement. The ratio sets the feel: 1:1 (30/30) is a good general starting point, 2:1 (40/20) and 3:1 (45/15) are harder because recovery is shorter, and 1:2 lets you push each burst closer to all-out.
A typical session is 10 to 25 minutes of intervals plus a warm-up and cool-down. Add those here with the get-ready and cool-down fields so one press of Start covers the whole session.
Questions people ask
What work-to-rest ratio should I use?
If you are new to intervals, start with equal work and rest (30/30). Move to 40/20 or 45/15 when you can keep the same effort across every round.
What is the difference between rounds and sets?
A round is one work interval plus its rest. A set is a block of rounds. Two sets of eight rounds means eight intervals, a longer rest, then eight more.
Can I name the exercises?
The 7-minute workout preset shows exercise names. Custom workouts show Work and Rest with the round number.