20-Minute HIIT Timer
20 rounds · 40s / 20s · 20 min. Runs in the browser with color-coded phases and beeps; the screen stays on. Free, no sign-up.
Get Ready
0:10
Next: Work · 0:40
20:10 left
Palette
Space start / pause R reset M mute F fullscreen
How it works
Twenty minutes of 40/20 intervals — twenty rounds. Enough time to work several movements while keeping every interval intense.
- 40s work / 20s rest
- 20 rounds (20 minutes)
- Rotate movements every few rounds
Work
40s
Rest
20s
Rounds
20
Total
20 min
Guide: How many rounds of HIIT? Work-to-rest ratios and rounds
Pulse for iPhone and Apple Watch
The same kind of timer as an app. Free download; Pulse Pro is $3.99 once. No subscription, no ads.
168 palettes8 free, all 168 with Pro.
Apple WatchSaved interval timers run on the watch, with a haptic at each transition.
Live ActivityThe countdown shows on the Lock Screen and in the Dynamic Island.
Saved timers3 free, unlimited with Pro. Flow sessions, labels and history.
Related timers
30-Minute HIIT Timer
30 rounds · 40s / 20s · 30 min
HIIT Timer — 15/15
20 rounds · 15s work / 15s rest · 10m
HIIT Timer — 20/20
15 rounds · 20s work / 20s rest · 10m
HIIT Timer
10 rounds · 30s work / 30s rest · 10m
HIIT Timer — 40/20
8 rounds · 40s work / 20s rest · 8m
Tabata Timer
8 rounds · 20s work / 10s rest · 4 min