HIIT Timer

A HIIT timer runs hard work intervals with short recoveries, the format behind high-intensity interval training. This one is set to 40 seconds on, 20 seconds off for 8 rounds - Adjust it to your workout and it cycles automatically with a chime at every switch.

Focus

00:00

Cycle 1

Work (sec) Rest (sec) Rounds

Auto-advances through each phase. Space start/pause · S skip · R reset · F full screen.

About the HIIT Timer

In short

Use the HIIT timer when work and recovery repeat as a custom routine; choose Tabata only for the fixed 20/10 protocol.

A HIIT timer should match the intensity you can repeat with sound form. The 40-second work and 20-second recovery preset is a starting point, not a rule. Shorter work intervals or longer recovery can make the routine more sustainable.

Plan the movement before pressing Start and leave enough recovery to begin the next round under control. The American College of Sports Medicine describes HIIT as repeated high-intensity efforts separated by varied recovery periods in its HIIT guidance.

Choose a work-to-rest pattern

Pattern	Starting point	Use it for
1:2	20 sec work / 40 sec rest	Hard efforts or beginners
1:1	30 sec / 30 sec	Repeatable conditioning
2:1	40 sec / 20 sec	Demanding, experienced sessions

Tip: Test the chime and volume before the warm-up.

Tip: Choose movements that remain simple when tired.

Tip: Record rounds and interval lengths so the next workout has a clear baseline.

Progress the routine without guessing

Change one variable at a time: add a round, extend work slightly, or shorten recovery. If pace or technique collapses, the current setup is no longer producing consistent intervals. Stop for pain, dizziness or unusual shortness of breath and use professional guidance when needed.

How to Use the HIIT Timer

Set work, rest and roundsEnter your intervals, like 40 seconds of work and 20 of rest for 8 rounds, then tap Build routine.
Start the first intervalPress Start. The timer counts your work, chimes, and moves straight into rest, then the next round.
Go all-out, then recoverPush hard through each work interval and use the rest to catch your breath.
Share your sessionCopy the link to send the exact HIIT setup to a training partner.

Related on timer.now: Tabata timer, interval timer and HIIT & interval training guide.

Browse all online timer tools by activity and timer type.

For audible alerts, keep the page open and test the sound. Browser alarm limits.

Best Uses for the HIIT Timer

HIIT circuits

Alternate hard work and short rest through a circuit.

Bodyweight workouts

Burpees, squats and mountain climbers, no equipment needed.

Cardio intervals

Sprints, rowing or bike intervals with timed recovery.

Fat-loss sessions

Short, intense sessions that keep the heart rate up.

HIIT Timer Compared With Similar Timers

Tool	Choose it when
Tabata Timer	you want the fixed 20/10 by 8 protocol
Interval Timer	you want neutral labels for any repeating workflow
EMOM Timer	a new set should begin at the top of each minute
Boxing Timer	you need longer combat-sport rounds and rests

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HIIT Timer - FAQ

What is a good HIIT work-to-rest ratio?

Common ratios are 2:1 (like 40 seconds on, 20 off) for conditioning and 1:1 or 1:2 for harder efforts. Set whatever suits your fitness and goal.

How is this different from Tabata?

Tabata is one fixed HIIT protocol: 20 seconds on, 10 off, 8 rounds. This HIIT timer lets you set any work, rest and round count.

Can I share my HIIT routine?

Yes. Build it, then copy the link so anyone can open the same workout ready to start.

Should every HIIT round feel identical?

Aim for a repeatable effort and safe technique. A major drop in output is a reason to lengthen recovery, shorten work or stop the set.

Is a HIIT timer suitable for beginners?

Yes, if the work interval, movement and recovery are scaled appropriately. Start conservatively and prioritize control over speed.

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