This HIIT workout timer lets you set custom work and rest intervals with audio cues. Build circuits with multiple exercise rounds for any high-intensity interval training workout.
HIIT Timer
Round 0/0How to Use the HIIT Workout Timer
This HIIT workout timer counts down work and rest intervals across multiple exercises and circuits. Set your intervals, choose how many exercises per circuit and how many circuits, then press Start.
Sample Workout
30-minute HIIT: 5 exercises (burpees, mountain climbers, jump squats, push-ups, high knees), 40 seconds work / 20 seconds rest, 4 circuits. Total active time: 33 min 20 sec. This format trains cardiovascular fitness while maintaining intensity throughout.
FAQ
Is this HIIT timer free?
Yes, completely free with no signup required. All timing happens in your browser.
What is HIIT?
High-Intensity Interval Training (HIIT) alternates short bursts of intense exercise with brief recovery periods. A typical session lasts 20–40 minutes but produces cardiovascular benefits equivalent to much longer steady-state cardio.
What is the best work-to-rest ratio for HIIT?
Common ratios: 1:1 (30s work/30s rest) for beginners; 2:1 (40s work/20s rest) for intermediate; 3:1 or 4:1 for advanced. The Tabata ratio is 2:1 (20s/10s). Longer work periods with less rest increase intensity.
How many times a week should I do HIIT?
2–3 sessions per week for most people, with at least one full rest day between sessions. More frequent HIIT leads to overtraining, reduced performance, and injury risk. Combine with strength training and low-intensity cardio.
Can I use this timer for circuit training?
Yes — set your work period to the time per station and rest period to the transition time between stations. Increase rounds to match your circuit length.