HIIT Timer
10 rounds · 30s work / 30s rest · 10m. Runs in the browser with color-coded phases and beeps; the screen stays on. Free, no sign-up.
Get Ready
0:10
Next: Work · 0:30
10:10 left
Palette
Space start / pause R reset M mute F fullscreen
How it works
The default HIIT interval: 30 seconds hard, 30 seconds easy, ten rounds. A balanced ratio that suits almost any movement.
- 30 seconds of hard work
- 30 seconds of active or full rest
- Repeat for 10 rounds
- Mix movements or hold one — the timer just keeps the intervals honest
Work
30s
Rest
30s
Rounds
10
Total
10m
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 — 40/20
8 rounds · 40s work / 20s rest · 8m
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
Tabata Timer
8 rounds · 20s work / 10s rest · 4 min