Interval Timer for HIIT Workouts: Structure, Timing, and Recovery Ratios
Sunil Kalikayi4/8/20264 min read
Common HIIT Interval Ratios
1:1 ratio: 30s work, 30s rest — beginner friendly. 2:1 ratio: 40s work, 20s rest — intermediate. 3:1 ratio: 45s work, 15s rest — advanced. Tabata: 20s work, 10s rest × 8 rounds (4 minutes) — intense. Your rest period is as important as your work period — inadequate rest reduces training quality.
Setting Up the Timer for Workouts
Set a 5-second countdown before each work interval to prepare. Use audio cues (beep at start, different sound at rest) to avoid looking at the screen during exercise. Run multiple rounds automatically. A browser timer on a desktop or tablet at eye level is more ergonomic than a phone on the floor.
Frequently Asked Questions
Start interval timer
Use the free online Timer for HIIT intervals with custom work/rest periods.
Open Timer