High-intensity interval training presets — longer work blocks than classic Tabata, with rest that keeps you moving. Pick one and start.
Start timerSelect 40/20, 40/10, 30/30, Beginner HIIT, or Sprint 20/40 — times load automatically.
Press Start timer. Prep counts down, then work and rest alternate until rounds finish.
Push on work intervals, recover on rest. Skip ahead with UP NEXT or Stop to reset.
Warm up, run 1–3 HIIT blocks, then cool down. Switch presets between blocks if you want.
A HIIT timer structures high-intensity interval training: timed work periods at a hard effort, followed by timed rest or easy recovery, repeated for a set number of rounds. Unlike an open stopwatch, the clock tells you exactly when to push and when to recover.
Timer PRO’s free HIIT timer runs online with ready-made ratios used in gyms and home workouts. Pick a preset, start, and follow audio cues — no account required.
HIIT 40/20 is a popular default: enough work time for most bodyweight or machine intervals, with a short rest that keeps the heart rate elevated across 8 rounds.
HIIT 40/10 is denser — same work length, less recovery, more rounds — better when you are already conditioned. HIIT 30/30 splits effort and recovery evenly and is easy to pace on a bike, rower, or treadmill.
Beginner HIIT (20 work / 30 rest) is the gentlest entry. Sprint 20/40 flips the ratio toward recovery — ideal for true sprints, hill repeats, or finishers where each work bout needs to stay sharp.
Floor circuit (40/20 × 8): squat jumps, push-ups, mountain climbers, and plank shoulder taps — rotate movements each round or stick to one.
Bike or rower (30/30 × 10): hard cadence on work, easy spin on rest; keep stroke or RPM consistent across rounds.
Beginner session (20/30 × 8): marching high knees, bodyweight squats, and incline push-ups — stop short of failure.
Sprint finisher (20/40 × 10): all-out 20-second efforts with full 40-second recovery. For the classic 20/10 protocol, use the Tabata timer. For every-minute-on-the-minute work, open the EMOM timer.
Most of these presets land between about 8 and 15 minutes of intervals (plus prep). That is enough for a dedicated cardio block or a finisher after strength work. Warm up first, cool down after, and leave at least one easy day between hard HIIT sessions if you are new to intervals.
Need custom rounds or times? Start from a preset, then open the full interval timer to set any work, rest, and round count.
40/20 means 40 seconds of work followed by 20 seconds of rest (or easy recovery), repeated for the number of rounds in the preset — 8 rounds on Timer PRO’s HIIT 40/20 card.
Yes. The online HIIT timer on this page is free and works in your browser without signing up. The Timer PRO iOS app is optional for voice cues and offline training.
Use Tabata when you want the classic 20 seconds on / 10 seconds off × 8. Use this HIIT page for longer or more flexible ratios like 40/20, 30/30, or beginner-friendly rest.
Yes — start with Beginner HIIT (20/30), keep movements simple, and leave more recovery between sessions. Increase density (40/20, then 40/10) only when you can finish rounds with solid form.
The web timer needs a browser session; load the page before you lose signal when possible. For fully offline workouts with voice prompts, use the Timer PRO iOS app.