timer

Online HIIT Workout Timer with Intervals

HIIT countdown timer for high-intensity interval training. Set work/rest intervals and rounds for effective home workouts.

HIIT Workout Timer Settings

High-Intensity Interval Training (HIIT) involves short bursts of intense exercise alternated with low-intensity recovery periods.


30
15
READY
Round 0 of 8
00:30
 

Frequently Asked Questions

Here are the answers to the questions we get asked the most. If you don't see your question, want more info, or have feedback, please reach out to us.

How to Use This HIIT Timer?
  1. Set your desired work interval (high-intensity period) using the slider.
  2. Set your rest interval (recovery period) using the slider.
  3. Choose how many rounds you want to complete.
  4. Select whether you want audio cues or not.
  5. Click "Start Timer" to begin your workout.
  6. The timer will guide you through work and rest periods automatically.
What is HIIT and why is it so popular?
HIIT (High-Intensity Interval Training) involves short bursts of intense exercise followed by brief recovery periods. It's popular because it delivers results in less time than traditional workouts. Research shows you can get similar or better fitness benefits in 20 minutes of HIIT compared to an hour of steady-state cardio. Plus, most people can fit it into their busy schedules, and you don't need fancy equipment to do it.
How many times a week should I do HIIT workouts?
Most fitness experts recommend doing HIIT 2-3 times per week, with rest days in between. Your body needs recovery time after high-intensity exercise. If you're doing true high-intensity work, doing HIIT every day can lead to overtraining, increased injury risk, and diminished results. Listen to your body - if you're still very sore from your last session, give yourself another recovery day.
Can I use this timer for Tabata workouts?
Yes! For Tabata, just set the work time to 20 seconds and rest time to 10 seconds, with 8 rounds. The timer will automatically guide you through the full Tabata protocol. The sound options help you know when to switch between work and rest without having to watch the screen constantly.
Why does my HIIT workout feel too easy sometimes?
If your HIIT workout feels too easy, you're probably not pushing hard enough during the work intervals. The 'high-intensity' part means working at 80-95% of your maximum effort - you should be breathing hard and struggling to maintain conversation. Try increasing your speed, resistance, or choosing more challenging exercises. Remember, the effectiveness of HIIT depends on the contrast between intense work and recovery.
What's the difference between HIIT and circuit training?
While both involve multiple exercises, HIIT focuses specifically on alternating between periods of maximum effort and rest with the same or similar exercises. Circuit training typically involves moving through different exercise stations with less emphasis on maximum intensity. HIIT is more about the intensity contrast, while circuits are more about variety. This timer works great for both approaches though.
What are the benefits of HIIT Workouts
  • Time-Efficient: HIIT workouts typically last 10-30 minutes, great for busy schedules.
  • Calorie Burning: HIIT continues to burn calories long after the workout is complete due to the afterburn effect (EPOC).
  • Improved Cardiovascular Health: Studies show HIIT can improve heart health and oxygen consumption as effectively as traditional cardio.
  • No Equipment Needed: Many HIIT workouts require only bodyweight exercises.
  • Metabolic Benefits: HIIT can improve insulin sensitivity and blood sugar regulation.
What are some sample HIIT workout ideas?

Bodyweight HIIT (30 seconds work / 15 seconds rest)

  • Jumping jacks
  • Push-ups
  • Mountain climbers
  • Squats
  • Burpees
  • High knees
  • Plank
  • Lunges

Bodyweight HIIT (30 seconds work / 15 seconds rest)

  • Jumping jacks
  • Push-ups
  • Mountain climbers
  • Squats
  • Burpees
  • High knees
  • Plank
  • Lunges

Tabata Protocol (20 seconds work / 10 seconds rest)

The classic Tabata protocol involves 20 seconds of maximum effort followed by 10 seconds of rest, repeated for 8 rounds (4 minutes total).

Beginner HIIT (20 seconds work / 40 seconds rest)

If you're new to HIIT, start with shorter work periods and longer rest periods, then gradually adjust as your fitness improves.

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