HIIT timer
A free HIIT timer preset to a 40-second work round, the most common length in high-intensity interval training. Tick Repeat and the alarm marks every switch, so you can leave the phone in the bag. Also searched as HIIT interval timer, HIIT workout timer, high intensity interval timer.
Common HIIT schemes
| Work / rest | Rounds | Total | Best for | Timer setting |
|---|---|---|---|---|
| 40 / 20 | 10 | 10 min | Mixed bodyweight circuits | 20 s + Repeat; work 2 beeps, rest 1 |
| 30 / 30 | 10–16 | 10–16 min | Beginners, cardio machines | 30 s + Repeat; switch each beep |
| 45 / 15 | 8–12 | 8–12 min | Strength-style moves, more reps | 15 s + Repeat; work 3 beeps, rest 1 |
| 20 / 10 (Tabata) | 8 | 4 min | All-out sprints, bike, burpees | Tabata timer |
| 60 / 30 | 6–8 | 9–12 min | Rowing, running, longer efforts | 30 s + Repeat; work 2 beeps, rest 1 |
Each round runs about a second longer than the set time because the alarm plays before the restart. The interval timer page explains the beep-counting method in detail.
A 20-minute sample session (40/20)
- Warm-up, 5 minutes: easy jog or march, arm circles, bodyweight squats. Use the 5 minute timer.
- Block 1, 5 minutes: squat jumps, push-ups, mountain climbers, reverse lunges, plank shoulder taps. 40 seconds each, 20 seconds rest.
- Rest, 1 minute.
- Block 2, 5 minutes: repeat the five exercises.
- Cool-down, 4 minutes: walk, then stretch hips, calves and chest.
Intensity check
Work rounds should feel like 8 or 9 out of 10: you could not hold a conversation. If you can, shorten the work or raise the effort. If form breaks down, lengthen the rest instead of pushing through. Keep two or three sessions a week with easier days between them.
This is general fitness information, not medical advice. Beginners and anyone with heart or joint issues should check with a professional first. For longer, steadier work use the workout timer.
Frequently asked questions
How long should a HIIT workout be?
Including warm-up and cool-down, 20 to 30 minutes is typical. The high-intensity part is often only 10 to 15 minutes because the work rounds are near maximal effort.
How do I time 40 seconds on and 20 off here?
Set 20 seconds and tick Repeat. Work for two alarms, rest for one. The Beep sound is easiest to count.
How many HIIT sessions a week?
Two or three, with easier days in between. Near-maximal intervals need recovery time to be useful.
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