45/15 HIIT Timer

What is 45/15 HIIT?

45/15 HIIT pushes the work-to-rest ratio toward 3:1: 45 seconds of high-intensity work, 15 seconds of rest. The longer work interval favors strength-endurance exercises (compound lifts, weighted movements) and bootcamp-style circuits, where 30 seconds isn't quite enough to get a meaningful set in.

How to use this 45/15 timer

1. Pick a circuit of 4–8 exercises that hit different movement patterns (push, pull, hinge, squat, carry, core).
2. Warm up: 5 minutes of light cardio plus mobility for the joints you'll load.
3. Press Start. 45 seconds of work, 15 seconds rest to switch exercise, repeat through the circuit.
4. Rest 60–90 seconds between full circuits if doing multiple rounds.

Sample 45/15 workouts

• Bootcamp circuit (8 stations): push-ups → squats → mountain climbers → kettlebell swings → lunges → plank → burpees → jump rope.
• Strength-endurance: goblet squats → dumbbell rows → push-press → deadlifts (light) → walking lunges → farmer carry.
• Cardio with load: heavy bag work, rowing erg, assault bike, sled push — exercises that benefit from the longer work window.

45/15 vs other HIIT formats

The shorter 30/30 timer is better for pure cardio HIIT. Tabata's 20/10 is for all-out maximum-intensity protocols. 45/15 sits between strength and cardio — it's where bootcamps and CrossFit-style metcons live. For Olympic-style work where every minute counts, see the EMOM timer.

Tips for 45/15

• 15 seconds isn't enough rest to fully recover — that's the point. Keep moving (walking, shaking out) instead of stopping cold.
• Rotate movement patterns. Doing 8 push-based exercises in a row will burn out your shoulders before the workout's done.
• For weighted exercises, choose loads you can do with clean form for the full 45 seconds. The weight is too heavy if you can't.