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High-Intensity Interval Training

HIIT workout timers

High-Intensity Interval Training (HIIT) alternates short periods of intense exercise with recovery periods. These timers are designed for effective HIIT workouts.

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Basic HIIT Workout Template

18 min

A standard high-intensity interval training template with 30 seconds of work followed by 15 seconds of rest.

  1. Exercise 100:30
  2. Rest00:15
  3. Exercise 200:30
  4. Rest00:15
  5. Exercise 300:30
  6. Rest00:15
  7. Exercise 400:30
  8. Rest00:15
  9. Exercise 500:30
  10. Rest00:15
  11. Exercise 600:30
  12. Rest00:15
  13. Exercise 700:30
  14. Rest00:15
  15. Exercise 800:30
  16. Rest00:15
16 rounds 3 sets
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Advanced HIIT Workout Template

30 min

Intense HIIT workout with 40 seconds of high-intensity exercise followed by 20 seconds of rest.

  1. Exercise 100:40
  2. Rest00:20
  3. Exercise 200:40
  4. Rest00:20
  5. Exercise 300:40
  6. Rest00:20
  7. Exercise 400:40
  8. Rest00:20
  9. Exercise 500:40
  10. Rest00:20
  11. Exercise 600:40
  12. Rest00:20
  13. Final Burnout01:00
  14. Final Rest00:30
14 rounds 4 sets
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Beginner HIIT Workout Template

12 min

A gentler introduction to HIIT with 20 seconds of work and 40 seconds of rest for beginners.

  1. Exercise 100:20
  2. Rest00:40
  3. Exercise 200:20
  4. Rest00:40
  5. Exercise 300:20
  6. Rest00:40
  7. Exercise 400:20
  8. Rest00:40
  9. Exercise 500:20
  10. Rest00:40
  11. Exercise 600:20
  12. Rest00:40
12 rounds 2 sets
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