HIIT Timer
A ready-made high-intensity circuit: 8 exercises, 40 seconds of work and 20 seconds of rest each. The timer shows what comes next and plays a cue at every change.
16 intervals · 8 min · free, no signup
The intervals
- 1. Jumping Jacks00:40
- 2. Rest00:20
- 3. Push-ups00:40
- 4. Rest00:20
- 5. High Knees00:40
- 6. Rest00:20
- 7. Squats00:40
- 8. Rest00:20
- 9. Burpees00:40
- 10. Rest00:20
- 11. Mountain Climbers00:40
- 12. Rest00:20
- 13. Lunges00:40
- 14. Rest00:20
- 15. Plank Hold00:40
- 16. Rest00:20
How to use it
- Tap Start to load the circuit into your timer.
- Work for 40 seconds, rest for 20 while the next exercise name appears.
- The circuit repeats while Loop is on (the default). Switch it off on the timer screen to stop after one pass (8 minutes).
- Swap exercises or change the timing from Routines once it is saved.
What makes a good HIIT interval?
High-intensity interval training alternates short, hard efforts with recovery. A 40/20 split is a common middle ground: long enough to get real work done, with enough rest to keep the next round honest. Beginners often start at 30/30 and work toward 40/20 or 45/15.
Structuring the circuit
Alternating upper body, lower body and full-body moves lets one area recover while another works. The built-in circuit goes jumping jacks, push-ups, high knees, squats, burpees, mountain climbers, lunges and a plank hold.
Questions
How long is this HIIT workout?
One pass through the 8 exercises takes 8 minutes. With Loop on it keeps repeating, so stop after two or three passes for a 16 to 24 minute session.
Can I use my own exercises?
Yes. Start it once and it is saved in your routines, where you can rename every interval, change the work and rest lengths, or add exercises.
Do I need an account?
No. Everything works in your browser. Signing in with Google only adds syncing between devices and publishing routines.