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Set work, rest and rounds for HIIT, Tabata and circuits.
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More interval workouts
Interval training alternates hard work periods with short rest breaks, repeated for a set number of rounds. This timer plays a distinct sound at the start of every work and rest phase, so you can push flat out without watching the clock. Use it for HIIT, Tabata, circuits, EMOM and boxing rounds.
What is Tabata?
Tabata is a HIIT format of 20 seconds of all-out work followed by 10 seconds of rest, repeated for 8 rounds (4 minutes). Set work to 20, rest to 10 and rounds to 8 to run it.
How long should HIIT intervals be?
Most HIIT workouts use 20–45 seconds of hard work with 10–30 seconds of rest. Beginners can start with shorter work and longer rest, then increase intensity as fitness improves.