HIIT Timer
High-intensity intervals. Maximum results in minimum time.
What is HIIT?
High-Intensity Interval Training (HIIT) is a training technique that alternates between intense bursts of activity and fixed periods of less-intense activity or complete rest. This approach to exercise has been scientifically proven to burn more calories in less time compared to steady-state cardio, while also improving cardiovascular health and boosting metabolism for hours after your workout.
HIIT workouts typically range from 10 to 30 minutes in duration, making them perfect for busy schedules. The key is intensity during the work phase you should be pushing yourself to 80-95% of your maximum heart rate. This creates an "afterburn effect" (EPOC) where your body continues burning calories at an elevated rate for hours post-workout.
How to Use This HIIT Timer
- Choose a preset or customize - Select Tabata (20s work/10s rest), Classic 30/30, or create your own intervals in Settings.
- Set your rounds - Most effective HIIT workouts include 8-15 rounds. Beginners should start with fewer rounds.
- Press Start - The timer will alternate between work (red) and rest (green) phases automatically.
- Follow the audio cues - A beep signals each phase transition so you can focus on your workout, not the screen.
- Complete all rounds - Push through each work phase with maximum effort. Use rest periods to recover.
Popular HIIT Protocols
- Tabata (20/10): 20 seconds work, 10 seconds rest, 8 rounds. Created by Dr. Izumi Tabata, this protocol is brutally effective for improving both aerobic and anaerobic fitness.
- Classic 30/30: Equal work and rest intervals. Great for building endurance while maintaining intensity.
- Beginner (20/40): 20 seconds work, 40 seconds rest. A gentler introduction that still delivers results.
- Advanced (40/20): 40 seconds work, 20 seconds rest. For experienced athletes seeking maximum challenge.
Keyboard Shortcuts
- Space - Start or pause the timer
- S - Skip to next phase
- R - Reset the timer
Position your device where you can see or hear it during your workout. The visual mode indicator changes color between work (red) and rest (green), making it easy to know your current phase at a glance. Use the Pop Out feature to open a separate window that stays visible while you exercise.