HIIT Timer
Free HIIT workout timer for high-intensity interval training. Set your work time, rest time, rounds and cycles, then start your workout.
Set Your HIIT Workout
The timer is preloaded with a 40/20 HIIT session: 40 seconds of work, 20 seconds of rest, 10 rounds. Adjust the work and rest intervals, rounds and cycles to match your training.
How to Use the HIIT Timer
Set your work interval
Choose how long you want to perform each high-intensity exercise.
Set your rest interval
Choose your recovery time between intervals.
Choose your rounds
Set the number of intervals you want to complete.
Start your HIIT workout
Press Start and follow the timer through every work and rest period.
What Is a HIIT Timer?
HIIT stands for high-intensity interval training: short bursts of hard effort separated by periods of recovery. A HIIT timer is the tool that runs that structure for you. You set a work interval, a rest interval and a number of rounds, and the timer announces every transition with a countdown and an audio cue.
That matters more than it sounds. During a hard interval, checking a clock breaks your rhythm and your effort drops. With a HIIT workout timer, you simply move until you hear the signal, recover until the next one, and keep going. Your attention stays on the exercise instead of the time.
Because work and rest intervals are fully adjustable, the same timer covers very different sessions — 20 seconds on and 10 seconds off for short explosive bursts, or a full minute of work with 30 seconds of recovery for longer efforts. You can also stack several cycles of rounds when you want to run a longer workout, with the same intervals repeating each time.
Popular HIIT Timer Workouts
These work-to-rest ratios are the most used HIIT formats. Click a format to load it into the timer above.
20/10 HIIT Timer
20 seconds of work followed by 10 seconds of rest. Very short, very intense intervals — best with explosive bodyweight movements.
30/30 HIIT Timer
30 seconds of work followed by 30 seconds of rest. An even work-to-rest ratio, a good entry point into HIIT workouts.
40/20 HIIT Timer
40 seconds of work followed by 20 seconds of rest. Longer efforts with a short recovery — a staple of HIIT and circuit sessions.
45/15 HIIT Timer
45 seconds of work followed by 15 seconds of rest. A demanding ratio for athletes used to high-intensity interval training.
60/30 HIIT Timer
60 seconds of work followed by 30 seconds of rest. Longer work intervals for cardio machines, running and endurance-focused HIIT.
HIIT Workout Examples
Four ready-made HIIT workouts, from a first session to a more advanced one. Load any of them into the timer and pick your exercises.
| Workout | Work | Rest | Rounds |
|---|---|---|---|
| Beginner HIIT Workout | 20 sec | 40 sec | 8 |
| Standard HIIT Workout | 30 sec | 30 sec | 10 |
| Advanced HIIT Workout | 40 sec | 20 sec | 12 |
| Tabata-style HIIT | 20 sec | 10 sec | 8 |
Beginner HIIT Workout
20 sec work · 40 sec rest · 8 rounds. Twice as much recovery as effort, so you can keep good form on every round.
Standard HIIT Workout
30 sec work · 30 sec rest · 10 rounds. The balanced HIIT format — long enough to push, short enough to repeat.
Advanced HIIT Workout
40 sec work · 20 sec rest · 12 rounds. Twice as much work as recovery, for well-conditioned athletes.
Tabata-style HIIT
20 sec work · 10 sec rest · 8 rounds. Built on the Tabata pattern; for the original protocol use the Tabata timer.
Want a longer session? Keep the same work and rest intervals and increase the cycles to repeat the whole block.
More Workout Timers
Tabata Timer
For 20/10 workouts.
Open Tabata timer →Interval Timer
To create custom intervals.
Open interval timer →EMOM Timer
For Every Minute On the Minute workouts.
Open EMOM timer →AMRAP Timer
For workouts where the goal is a maximum number of repetitions.
Open AMRAP timer →Workout Timer
For general workouts.
Open workout timer →CrossFit Timer
For WODs, AMRAP, EMOM and For Time workouts.
Open CrossFit timer →Training Timer
For structured training sessions.
Open training timer →Fitness Timer
For general fitness and conditioning.
Open fitness timer →HIIT Timer FAQ
Why 40/20 and 20/10 train something different from 30/30 is explained in our guide to work-to-rest ratios.
What is a HIIT timer?
A HIIT timer is a workout timer designed to alternate between high-intensity work periods and rest periods. It helps you follow a structured HIIT workout without manually tracking the time.
What is a good HIIT timer setting?
A common HIIT format is 20 seconds of work followed by 10 seconds of rest, but you can also use longer work and recovery intervals such as 30/30 or 40/20 depending on your workout.
How long should a HIIT workout be?
HIIT workouts can be relatively short because they alternate high-intensity effort with recovery periods. The total duration depends on the exercises, intervals, rounds and rest periods you choose.
Can I use this HIIT timer for home workouts?
Yes. The timer can be used for home workouts, gym sessions, cardio workouts, bodyweight exercises and other interval-based training.
What is the difference between a HIIT timer and an interval timer?
A HIIT timer is designed specifically around high-intensity work and recovery periods, while an interval timer is more general and can be used for many types of timed activities and workouts.
Ready to Start Your HIIT Workout?
Set your work and rest intervals, choose your rounds and start your HIIT workout.
Start HIIT Timer