Interval Timer
Set work and rest intervals for HIIT, circuits, and training
Work
Rest
Rounds
Work
Round 1 of 8
What is Interval Training?
Interval training alternates between periods of high effort (work) and active recovery (rest). This structure — commonly called HIIT (High-Intensity Interval Training) — has been shown to burn more calories, improve cardiovascular fitness, and build endurance more efficiently than steady-state exercise in significantly less time.
The classic structure is a 2:1 work-to-rest ratio. Common setups include 40 seconds on / 20 seconds off, 30/15, or Tabata's 20/10. Use the controls above to dial in whatever your workout calls for.
Popular Interval Setups
Beginner HIIT
30s work · 30s rest · 6 rounds
Equal work and rest. Good for building the habit without overdoing it.
Tabata
20s work · 10s rest · 8 rounds
The classic Tabata protocol. 4 minutes total. Maximum intensity.
Athletic Circuit
40s work · 20s rest · 10 rounds
2:1 ratio. Used in CrossFit-style workouts and athletic conditioning.
Strength Rest
45s work · 90s rest · 6 rounds
Longer rest for heavy lifting or plyometric exercises.