HIIT Timer (30/10)
This HIIT timer ships with the widely used 30/10 setup — 30 seconds of work, 10 seconds of transition, 10 rounds (about 6-7 minutes with warm-up). Every field is editable to match your circuit.
Get ready
Adjust the protocol below, then press Start. A beep marks each phase change.
How HIIT intervals work
High-intensity interval training alternates short work blocks with short recoveries. The 30/10 split is popular because 30 seconds is long enough to accumulate fatigue on a movement but short enough to hold near-maximal effort, and the 10-second transition is just enough to switch exercises.
Intensity should be high (8-9 on a 1-10 scale) for the work block to qualify as HIIT rather than circuit training. Because the format is demanding, most programming uses 10-20 minutes of total interval work, not whole-hour sessions.
Common uses: home circuits (jumping jacks, squats, plank variations), cardio machine sprints, group classes where everyone moves on the beep. Edit the three fields to build 40/20, 45/15, or any custom split.
FAQ
Why 30/10 and not 20/10 like Tabata?
Both work; 30/10 gives more time per station, which suits multi-exercise circuits. Tabata's 20/10 targets maximal output on a single movement.
How many rounds is a HIIT session?
10 rounds of 30/10 is about 6-7 minutes of intervals — a common block. Two or three blocks with rest between makes a full session.
Do I need equipment?
No. Bodyweight movements work fine; the timer's audio cues let you train without watching the screen.
Interval timing is a training aid, not coaching advice. Warm up, scale work/rest to your fitness level, and stop if you feel pain, dizziness, or shortness of breath. Verify any clinically relevant exercise plan with a qualified professional.