Quick HIIT
7 min 15 secWork
0:30
Rest
0:15
Rounds
10
Total
7:15
A 10-round 30/15 interval timer for short sessions.
High-intensity interval timer
Free HIIT Timer
Use a HIIT timer for high-intensity intervals, circuits, class finishers, home workouts, conditioning blocks, coach-led rounds, and visible rest periods.
Built for this job
Athletes can see work, rest, and round progress clearly.
Coaches can run group intervals without watching a phone.
Fitness classes can use a visible timer controlled from another device.
Classic HIIT
Work
1/12
0:40
WorkBreak
Current phase0%
Total block11:40
A 12-round 40/20 HIIT timer for conditioning blocks.
Interval presets
Settings
Seconds apply before the next start. The final round ends after work, with no extra break added.
Controls
Create controlled roomUse this setup in XTimer
Need a controller link, viewer display, or shared room?
Keep this simple timer for quick work. Move into an XTimer room when one person controls the clock and another screen shows it to a speaker, team, class, or audience.
Presets that match real work
Start from a timer people already understand.
Each preset has a clear use case, duration, and workflow. That makes the page useful for search visitors immediately, and gives professional users a natural path into XTimer rooms when they need separate controller and viewer devices.
Classic HIIT
11 min 40 secWork
0:40
Rest
0:20
Rounds
12
Total
11:40
A 12-round 40/20 HIIT timer for conditioning blocks.
Class finisher
14 min 45 secWork
0:45
Rest
0:15
Rounds
15
Total
14:45
A 15-round 45/15 timer for group workout finishers.
Professional setup
Use the simple timer first, then graduate to controlled timing.
Explain each movement and transition before starting the first round.
Use shorter work intervals for high-skill movements.
Keep rest periods visible so athletes know when to reset.
Use XTimer rooms for gym floors, projected displays, and coach-controlled classes.
Frequently asked questions
What is a HIIT timer?
A HIIT timer alternates high-intensity work intervals with rest periods across multiple rounds.
What interval should I use for HIIT?
Common structures include 30 seconds work with 15 seconds rest, 40/20 intervals, or 45/15 intervals for class finishers.
Can I use this for group fitness classes?
Yes. Use fullscreen mode or create an XTimer room when a coach needs to control a shared display.