What is a good HIIT interval?

40 seconds work and 20 seconds rest is the most common starting point. 30/30 is gentler, while 45/15 and 60/30 add more work time per round.

How many rounds should I do?

Eight rounds is a typical HIIT block. You can set anything from a single round up to 99, and the total workout time updates as you change it.

What is the difference between HIIT and Tabata?

Tabata is one specific HIIT protocol: 20 seconds of maximum effort, 10 seconds rest, 8 rounds. HIIT is the wider family of work/rest formats.

Do I need an account to use the HIIT timer?

No. The timer is free and works without signing in. An account only adds saved presets and session history across devices.

HIIT Timer — Free Online High-Intensity Interval Timer

Total workout 7:50

Prep (s)Work (s)Rest (s)Rounds

See also the general interval timer and the Tabata timer

Frequently asked questions

What is a good HIIT interval?: 40 seconds work and 20 seconds rest is the most common starting point. 30/30 is gentler, while 45/15 and 60/30 add more work time per round.
How many rounds should I do?: Eight rounds is a typical HIIT block. You can set anything from a single round up to 99, and the total workout time updates as you change it.
What is the difference between HIIT and Tabata?: Tabata is one specific HIIT protocol: 20 seconds of maximum effort, 10 seconds rest, 8 rounds. HIIT is the wider family of work/rest formats.
Do I need an account to use the HIIT timer?: No. The timer is free and works without signing in. An account only adds saved presets and session history across devices.

40 on, 20 off — or your own format

A high-intensity interval timer with ready-made 30/30, 40/20, 45/15 and 60/30 presets, adjustable rounds, total workout time and loud, clear cues at every phase change.