Customizable interval timer for high-intensity workouts. Set your intervals, press start, and go.
Frequently Asked Questions
What is HIIT and how does it work?
HIIT (High-Intensity Interval Training) alternates between short bursts of intense exercise and brief rest periods. A typical session lasts 10-30 minutes. During work intervals you push to 80-95% of your max heart rate, then recover during rest intervals. This approach burns more calories per minute than steady-state cardio and creates an afterburn effect (EPOC) that keeps your metabolism elevated for hours after the workout.
What is Tabata training?
Tabata is a specific HIIT protocol created by Dr. Izumi Tabata in 1996. It consists of 8 rounds of 20 seconds all-out work followed by 10 seconds rest, totaling just 4 minutes. Despite its short duration, studies show Tabata improves both aerobic and anaerobic fitness. It's one of the most time-efficient workout formats ever studied.
How many calories does HIIT burn?
HIIT burns approximately 10-16 calories per minute depending on body weight, intensity, and exercise selection. A 150 lb person can burn 200-350 calories in a 20-minute HIIT session. Additionally, HIIT creates an afterburn effect (EPOC) that can increase calorie burn by 6-15% for several hours post-workout, making the total calorie expenditure significantly higher than the workout alone.
How often should I do HIIT workouts?
Most experts recommend 2-4 HIIT sessions per week with at least 48 hours between sessions for recovery. Doing HIIT daily can lead to overtraining, increased injury risk, and elevated cortisol levels. On non-HIIT days, consider low-intensity activities like walking, yoga, or light cycling. Beginners should start with 2 sessions per week and gradually increase.
What work-to-rest ratio should beginners use?
Beginners should start with a 1:2 work-to-rest ratio — for example, 20 seconds of work followed by 40 seconds of rest. This allows adequate recovery between intervals. As fitness improves, progress to 1:1 (30 seconds work, 30 seconds rest), then to 2:1 (40 seconds work, 20 seconds rest) for advanced training. The Beginner preset in this timer uses a 1:2 ratio with 6 rounds.