HIIT timer
Hard bursts, short recoveries, repeated. Pick a format or set your own, and let the beeps call every switch.
Total 11:50 · work 8:00 (68%) · 24 segments. Three short beeps count you into every change; a finish chime marks the end.
Alarm & notification settings
Sound needs one tap on the page first (a browser rule). Keep this tab open: closing it stops every timer’s alarm. Why timers stay accurate in background tabs.
Want exercise names on screen?
Type your circuit into the interval timer’s workout planner and each station gets its own named segment.
How to structure a HIIT session
A typical session has three parts: 3–5 minutes of easy movement to warm up, the intervals themselves, and a few minutes of easy movement to cool down. The presets above include a full 20-minute version with all three.
Guidance from the World Health Organization (2020) is 150–300 minutes of moderate activity or 75–150 minutes of vigorous activity per week for adults, or an equivalent mix. HIIT sits firmly in the vigorous band, which is why short sessions still count for a lot.
Choosing the numbers
- More rounds, shorter work (20–30 s): keeps power high. Good for sprints, jumps, kettlebell swings.
- Longer work, short rest (40–45 s on, 15–20 s off): builds muscular endurance. Good for circuits with 5–8 stations.
- Sets with a longer break: repeat a short block 2–4 times with 60–90 s between, so the last set isn’t a shuffle.
Questions
What timings are best for HIIT?
Common formats are 30 seconds on and 30 off, 40 on and 20 off, or 45 on and 15 off, for 8 to 20 rounds. Beginners often start with equal or longer rest and shorten it over the weeks.
How long should a HIIT session be?
Many sessions have 10 to 20 minutes of intervals, plus a warm-up and cool down. The WHO counts one minute of vigorous activity as roughly two minutes of moderate activity toward its weekly guideline.
Can I name each exercise?
Yes. Use the interval timer’s “describe a workout” box: type the exercise list and times, and it builds a named segment for each exercise.