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HIIT Timer & Counter

Professional high-intensity interval training timer with custom protocols, preset workouts, and real-time performance analytics for optimal training results.

High-intensity work period (5-300 seconds)
Recovery period between intervals (5-180 seconds)
Number of work/rest cycles (1-50 rounds)
Get ready time before workout starts (3-60 seconds)
🏃‍♂️ Tabata Protocol
20 seconds work, 10 seconds rest, 8 rounds (4 minutes)
Benefits: Maximum anaerobic capacity, fat burning
⏰ EMOM (Every Minute on the Minute)
45 seconds work, 15 seconds rest, 12 rounds (12 minutes)
Benefits: Strength endurance, power maintenance
🌟 Beginner Friendly
30 seconds work, 60 seconds rest, 6 rounds (9 minutes)
Benefits: Fitness introduction, confidence building
📈 Pyramid Up
Work: 20s, 30s, 40s, 50s, 40s, 30s, 20s | Rest: 10s, 15s, 20s, 25s, 20s, 15s, 10s
Benefits: Progressive intensity, mental challenge
🪜 Ladder Training
Work: 10s, 20s, 30s, 40s, 50s, 40s, 30s, 20s, 10s | Rest: 20s each
Benefits: Varied intensity, endurance building
🌊 Wave Protocol
Work: 30s, 45s, 60s, 45s, 30s (repeat 2x) | Rest: Variable 15-30s
Benefits: Power endurance, metabolic flexibility
💪 Little Method
60 seconds work, 75 seconds rest, 8 rounds (18 minutes)
Benefits: VO2 max improvement, aerobic power
🚀 Wingate Style
30 seconds all-out, 4 minutes rest, 4 rounds (18 minutes)
Benefits: Peak power, lactate tolerance
🇳🇴 Norwegian 4×4
4 minutes work, 3 minutes rest, 4 rounds (28 minutes)
Benefits: VO2 max, cardiac output
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Total Minutes
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Avg Duration
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Favorite Protocol

📊 Your Training Progress

Track your HIIT journey with detailed analytics. Your workout data is stored locally and shows your consistency, favorite protocols, and total training time. Regular HIIT training improves cardiovascular health, increases metabolic rate, and enhances athletic performance.

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Get Ready!
10
seconds
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Current Round
8
Remaining
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Total Time
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Est. Calories
HIIT Timer

🚀 Enhance Your HIIT Performance

📊 Monitor Training Intensity

Track your workout intensity with our scientific RPE Calculator. Rate of Perceived Exertion helps you gauge workout intensity accurately, ensuring you hit the right zones for maximum HIIT benefits. Use RPE 7-9 during work intervals and RPE 3-5 during rest periods for optimal training adaptations.

💨 Measure Aerobic Capacity

Assess your cardiovascular fitness progress with our comprehensive VO2 Max Calculator. Regular HIIT training can improve VO2 max by 15-25% in just 6-8 weeks. Track your improvements and adjust training intensity based on your current fitness level for maximum performance gains.

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