HIIT timer
HIIT · Round 1 of 10
Get ready
00:10
Next: work 40 s · total left 09:50
A simple HIIT timer
High-intensity interval training alternates short bursts of hard work with short recovery. A common format is 40 seconds on and 20 seconds off, ten rounds – about ten minutes. Beginners often start with 30/30, more advanced athletes move to 45/15.
Set up a circuit by adding sets: for example, 5 exercises × 3 sets with a one-minute break between sets. The round bar shows where you are, and the big “next” label lets you get ready for what comes.
Train with your music
The cues are short and clear, so they cut through music without being loud. You can switch the voice off and keep the beeps, or mute everything and follow the colour of the screen.
A sample 20-minute session
Warm up for 3 minutes, then do 2 sets of 10 rounds of 40/20 with squats, push-ups, lunges, plank and jumping jacks, and a 1-minute rest between sets. Finish with a 2-minute cool-down. Set it up once and the plan stays in your browser.
Questions
What is a good HIIT interval?
40 seconds of work and 20 seconds of rest is a popular choice. 30/30 is easier, 45/15 is harder. Pick a ratio you can keep up with good form.
How long should a HIIT workout be?
Many HIIT sessions are 10 to 30 minutes of intervals, plus a warm-up and cool-down. You can add both to the plan.
Can I use it on my phone?
Yes. The timer is built for phones first, keeps the screen on and can be added to your home screen.