HIIT Timer
Free HIIT interval timer — preset to 45 seconds work, 15 seconds rest, 10 rounds.
High-intensity interval training alternates hard work with short recovery. This timer starts at a 45/15 structure for 10 rounds — adjust the work, rest, and rounds to match your workout, or use the Tabata preset for 20/10 intervals.
Round 1 of 10
Work
Related timers
Frequently Asked Questions
What is a HIIT timer?▾
A HIIT timer alternates short bursts of intense work with brief recovery for a set number of rounds. This timer is preset to 45 seconds of work, 15 seconds of rest, for 10 rounds, and every value is adjustable.
What are good HIIT timer settings?▾
A common HIIT structure is 45 seconds work and 15 seconds rest for 8 to 12 rounds. Beginners can start with 30 seconds work and 30 seconds rest, while Tabata uses 20 seconds work and 10 seconds rest.
Is HIIT the same as Tabata?▾
Tabata is one specific type of HIIT that always uses 20 seconds work and 10 seconds rest for 8 rounds. HIIT is the broader category, so you can pick any work, rest, and round combination.
Does the HIIT timer keep running in the background?▾
Yes. The timer keeps counting between work and rest periods even if you switch tabs, and it plays a sound at each transition so you can train without watching the screen.