HIIT timer
00:10
Total time: 7 minutes and 50 seconds
Workout settings
Settings
No built-in voice for this language on this device: steps are marked by sounds.
Warm up before an intense effort and adapt it to your fitness. If in doubt (heart, blood pressure, pregnancy), ask a doctor first.
- Space Start / pause
- ← → Previous / next step
- R Stop
- F Full screen
- Z Zen mode (time only)
A classic HIIT session alternates 40 seconds of intense work with 20 seconds of rest, for 8 rounds or more.
HIIT (high-intensity interval training) alternates short bursts of effort with active rest. Format 40/20 suits beginners and experienced athletes alike; change the times or the number of rounds to match your level.
| Step | Duration |
|---|---|
| Get ready | 10 seconds |
| Work | 40 seconds |
| Rest | 20 seconds |
| Rounds | 8 |
| Total time | 7 minutes and 50 seconds |
Frequently asked questions
How should I set up a HIIT session?
Choose a work time (often 30 to 45 seconds), a rest time (15 to 30 seconds) and a number of rounds. The timer shows the total length before you start.
40/20 or 30/30?
30/30 gives equal work and rest: easier to sustain. 40/20 is more demanding. Start with 30/30 if you are new to interval training.
Is interval training safe?
Warm up first, start at a moderate pace and stop if you feel pain or dizziness. High-intensity training is not suitable for everyone: if you have any doubt, ask a doctor. This timer is not medical advice.