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HIIT Timer

Ready

GET READY

00:45

Round 1 / 8

8:00 left in workout

Work
45s
Rest
15s
Rounds
8
Warm-up
0s
Cooldown
0s

Keyboard: Space start or pause · S skip · R reset · D display · F fullscreen · Esc exit display

Learn more

Cardio work/rest blocks

HIIT blocks: 40 on, 20 off

This page starts an eight-round HIIT template: 40 seconds of work and 20 seconds of rest. That is a cardio interval shape, not the 20/10 Tabata protocol.

HIIT here means repeating work/rest blocks you can read from the floor. Switch to Tabata for 20/10 × 8, or Custom on the hub for other seconds. Same engine, different starting program.

  1. 01

    Start the 40/20 set

    Press Start, survive the arm, then ride eight work/rest blocks. Skip a rest if you need to, or open Display for a class TV.

  2. 02

    Start the arm, then work

    Press Start for a 3-2-1 get-ready, then the ring counts the current interval. Skip jumps to the next phase; Pause holds remaining time.

  3. 03

    Read it from the floor

    Use Display or Fullscreen so WORK / REST, the round rail, and the digits stay large. Cues fire on phase changes unless muted.

Why a HIIT timer page

Searchers for “HIIT timer” want automatic rounds, not a stopwatch they lap by hand. This URL preloads 40/20 × 8 on the gym stage.

Read the Tabata interval timer guide

Interval, Tabata, and HIIT

Interval on this hub is a general 45/15 work-rest block. Tabata is a fixed 20/10 × 8 protocol. HIIT here is a 40/20 cardio template. All three share the same engine — only the seconds and copy change.

Embed this interval timer

Paste the iframe on a class site or gym dashboard. Timing stays in the visitor’s browser.

What you get

  • Work / rest ring One large countdown with a two-color ring that flips hue when work becomes rest.
  • Round rail A dot for each round: done, live (pulse), or still ahead — so you never lose place mid-set.
  • Tabata, HIIT, and custom Chips for 45/15, classic 20/10 × 8, and 40/20 HIIT, plus steppers for any work, rest, and round count.
  • Gym display and fullscreen Display mode and fullscreen collapse chrome so digits and WORK / REST read from a few metres away.
  • Phase cues and 3-2-1 arm Short hits on work, softer rest tones, last-three-second ticks, and a get-ready arm before round one.
  • Private on this device Preset, look, and muted preference stay in local storage. No account and no cloud workout log.

Frequently asked questions

Tabata vs HIIT, background tabs, skip, fullscreen, and privacy — quick answers.

How is this different from the Tabata timer?
Tabata is 20/10 × 8. This HIIT page is 40/20 × 8. Both use the same interval engine; only the seconds and copy change.
Does it auto-switch work and rest?
Yes. Unlike the HIIT stopwatch (elapsed + lap), this countdown advances rounds for you.
Can I use it in a gym or PE class?
Use Display or Fullscreen so WORK / REST and the round rail read from a few metres. Wake lock tries to keep the screen awake.
Where is the workout stored?
The last preset and look stay in local storage on this device. There is no account.

Same suite, different clocks

Need a single countdown, a lap stopwatch, or Pomodoro cycles? Same privacy-first layout.

Private by design

Interval programs stay on your device. We do not require an account to run Tabata or HIIT in the browser.

Need one countdown instead of rounds?

Open the online timer for a single duration, or Pomodoro for focus cycles.

Open timer Open Pomodoro