HIIT timer
Built for interval workouts longer than Tabata: defaults to 40s work / 20s rest × 10 rounds.
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00:10
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How the HIIT timer works
HIIT (high-intensity interval training) usually uses longer work blocks than Tabata, with proportionally shorter rests. The default is 40 seconds of work and 20 of rest, 10 rounds.
Just like Tabata, the tool moves on its own between phases and alerts with a sound at every change, showing the current round.
A typical HIIT session combines a short warm-up, 6 to 12 rounds of hard effort and a cool-down. Values such as 30/30, 40/20 or 45/15 (seconds of work and rest) let you adjust the difficulty: the less rest, the harder the session.
Pick exercises you can repeat with good form for the whole work interval, such as burpees, jump squats, mountain climbers or jump rope. If you are just starting out, try rest periods longer than work (for example 20/40) and shorten them over the weeks. If you have any doubts about your health, check with a professional first.
Worked example
With the defaults, each round lasts 1 minute (40s work + 20s rest), and the full 10-round session takes 9 minutes 40 seconds (no rest after the last round).
Frequently asked questions
- How is this different from Tabata?
- They share the same interval engine, but HIIT typically uses longer work blocks (40s or more) versus Tabata's classic 20s.
- Can I adjust the times to my level?
- Yes, every field is configurable: prep, work, rest and number of rounds.
- Does it make a sound on each phase change?
- Yes, every transition between prep, work and rest includes a sound alert.
- How long does a HIIT session last?
- It is calculated as: preparation + rounds × work + (rounds − 1) × rest. With 40 s of work, 20 s of rest and 10 rounds it takes 9 minutes 40 seconds, not counting preparation.
- What work-to-rest ratio is best?
- There is no single answer. 2:1 (40/20) is a common starting point; 1:1 (30/30) is easier and 3:1 (45/15) is harder. Adjust it to your level and the exercise.