HIIT Timer: Train Smarter with Intervals

What is HIIT?

High-Intensity Interval Training (HIIT) is one of the most effective workout methods for burning calories, building endurance, and improving overall fitness in less time. It alternates between short bursts of intense effort (like sprinting, burpees, or cycling) and brief recovery periods.

Example:

• Work: 40 seconds sprint
• Rest: 20 seconds walk
• Repeat for 8–12 rounds

Why Use a HIIT Timer?

Doing HIIT without a timer is hard — you’ll either go too short or too long. A HIIT timer makes sure you:

• Stay consistent with work/rest intervals
• Focus on training, not on checking your watch
• Push harder knowing recovery is coming

Free Online HIIT Timer

The FitTimers HIIT Timer is designed to be simple, flexible, and motivating:

• 🔹Start a preset HIIT timer instantly (30s on / 15s off, 8 rounds)
• 🔹Customize your own intervals and save them
• 🔹Get Smart Adapt AI recommendations to adjust intensity after each session
• 🔹Works full-screen, with sound and flashing screen alerts for visibility

Sample HIIT Workouts

Here are 3 quick examples you can try with the timer:

Tips for Better HIIT Sessions

• Warm up at least 3 minutes before starting
• Go 90% effort during the work phase
• Use a variety of moves (burpees, sprints, kettlebell swings)
• Cool down and stretch after your session

Whether you’re at the gym, running outside, or training at home — the FitTimers HIIT Timer helps you stay on track.