1. Pick a preset or customize
Start from Tabata (20s work / 10s rest × 8), 30/30 × 10, or 40/20 × 10 — or set your own work, rest, and round counts.
Free online tool
Online HIIT & Tabata interval timer.
Set your work and rest intervals, pick the number of rounds, and press start — the timer counts every phase out loud with beeps so you never look at the screen mid-burpee. Tabata, 30/30, and 40/20 presets included. When your intervals move outdoors, RunEasy tracks the whole workout on GPS.
How to use it
How to use the HIIT timer.
Three settings, one start button. Audio cues handle the rest.
2. Start and listen
A countdown leads into the first work phase. Different beeps mark work, rest, and the final round, so the phone can stay on the floor.
3. Finish all rounds
The timer shows the current phase, round count, and total elapsed time, and tells you when the session is done.
Reference
The numbers behind the tool.
Formulas, reference tables, and practical guidance you can come back to.
What HIIT actually is
High-intensity interval training alternates short bursts of hard effort (roughly 80–95% of your maximum heart rate) with easier recovery periods. Research consistently finds it improves aerobic capacity (VO₂max) in about half the training time of steady-state cardio, which is why it suits busy schedules so well.
The work-to-rest ratio is the main lever: beginners usually start near 1:2 (e.g. 30 seconds hard, 60 seconds easy) and progress toward 1:1 and then 2:1 as fitness improves.
Classic interval protocols
These four protocols cover most goals. All of them work with bodyweight moves (burpees, squats, mountain climbers), a bike, or sprints.
| Protocol | Structure | Total time | Best for |
|---|---|---|---|
| Tabata | 20s all-out / 10s rest × 8 | 4 min | Experienced, very short on time |
| 30/30 | 30s hard / 30s easy × 10 | 10 min | Beginners to intermediate |
| 40/20 | 40s hard / 20s rest × 10 | 10 min | Circuit and bodyweight workouts |
| Norwegian 4×4 | 4 min hard / 3 min easy × 4 | 28 min | Building VO₂max for runners |
Safety notes
Warm up for 3–5 minutes before the first interval and keep at least one easy day between HIIT sessions. If you are new to exercise, have a heart condition, or feel chest pain or dizziness, get medical advice before training at high intensity — "all-out" should still leave you in control of your form.
FAQ
Frequently asked questions.
Quick answers about this tool and how to train with it.
What is the difference between HIIT and Tabata?
Tabata is one specific HIIT protocol: 20 seconds of all-out work, 10 seconds of rest, repeated 8 times (4 minutes total). HIIT is the broader category — any workout alternating hard efforts with recovery, like 30/30 or 40/20 intervals.
How many times a week should I do HIIT?
2–3 sessions per week with at least 48 hours between them is the common recommendation. HIIT is demanding — more is not better if you can't recover. Fill other days with easy cardio like walking or an easy run.
How long should a HIIT workout be?
Including warm-up, 15–30 minutes is plenty for most people. The interval block itself is often just 4–20 minutes — a full Tabata is only 4 minutes, and three rounds of 30/30 × 10 is 30 minutes with rest between blocks.
Does this HIIT timer work with the screen locked?
Keep the browser tab open and the screen on — browsers pause timers in locked or background tabs. Prop the phone up nearby, or use a dedicated app for locked-screen workouts.
For site owners
Embed this tool on your website.
One copy-paste gives your readers the full interactive widget — free.
<iframe src="https://www.bigbeefit.com/embed/hiit-timer" width="100%" height="560"
style="border:0;border-radius:12px" title="Free Online HIIT Timer – Tabata & Interval Timer with Sound"
loading="lazy"></iframe>
<p>Free <a href="https://www.bigbeefit.com/tools/hiit-timer">Free Online HIIT Timer – Tabata & Interval Timer with Sound</a> by BigBeeFit</p>Free for any website — blogs, gyms, coaching sites. Please keep the attribution link so your readers can find the full tool.
Take your intervals outside.
RunEasy tracks runs, walks, rides, and hikes with GPS routes, pace, and Apple Health sync — a clean, distraction-free tracker for the cardio between your HIIT days. Free on the App Store.