HIIT Timer — 40/20
8 rounds · 40s work / 20s rest · 8m. 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
8:10 left
Palette
Space start / pause R reset M mute F fullscreen
How it works
Forty seconds of work to twenty of rest — a 2:1 ratio that's tough but sustainable across a full circuit.
- 40 seconds of hard work
- 20 seconds of active or full rest
- Repeat for 8 rounds
- Mix movements or hold one — the timer just keeps the intervals honest
Work
40s
Rest
20s
Rounds
8
Total
8m
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
HIIT Timer — 45/15
8 rounds · 45s work / 15s rest · 8m
HIIT Timer — 30/15
10 rounds · 30s work / 15s rest · 7m30s
HIIT Timer — 20/40
10 rounds · 20s work / 40s rest · 10m
HIIT Timer — 60/60
10 rounds · 60s work / 60s rest · 20m
HIIT Timer — 30/10
10 rounds · 30s work / 10s rest · 6m40s
Tabata Timer
8 rounds · 20s work / 10s rest · 4 min