HIIT Timer
30s work · 15s rest · 10 rounds · no signup.
30s work · 15s rest · 10 rounds
HIIT (high-intensity interval training) alternates hard work intervals with short recovery. This timer is preset to a popular 30 seconds work / 15 seconds rest for 10 rounds, and auto-advances with a chime.
It's a flexible rhythm that suits most circuit exercises — long enough to push, short enough to keep intensity high.
Tip: Plan your exercises before you start so you can flow from one to the next during the 15-second rests without breaking the timer.
Frequently asked questions
What is HIIT?
High-intensity interval training — short bursts of hard effort separated by brief recovery periods, repeated for several rounds.
What is a good HIIT interval?
Common ratios include 30s work / 15s rest and 40s work / 20s rest. Beginners can start with longer rests.
Do I need an account?
No. It's free to use immediately.
More interval timers
FlipFocus also does Pomodoro, meditation, and streaks — open the full app.