HIIT Timer (30s Work / 30s Rest)

30 seconds of work followed by 30 seconds of rest. A balanced HIIT format suitable for most fitness levels.

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About this timer

The 30/30 format is one of the most accessible HIIT protocols. Equal work and rest periods make it suitable for beginners, but the intensity can scale up for advanced athletes by changing the exercise.

Tips

Pick 5 exercises and rotate through them twice.
Track your reps to measure progress over time.
Keep good form — don't sacrifice technique for speed.

Need a different setup?

Head to the homepage to build a custom repeating timer with your own duration, rounds, and sound — or browse the other popular presets.