HIIT timer
High-intensity interval training: 30 seconds hard, 15 seconds rest, 12 rounds. Nine minutes, done.
10 s get-ready countdown, then go
Intervals settings
12 rounds of 0:30 work / 0:15 rest (9:00 total)
Keyboard: Space start/pause, R reset, F full screen.
Loads this timer in the app: 12 rounds of 0:30 work / 0:15 rest (9:00 total).
On a computer? Get SnapWOD on your phone and open this page there to load the timer in the app.
More in the free app
- Lock-screen timer and notifications: the clock keeps running with your phone locked or in your pocket.
- Scan the whiteboard: snap the gym board and SnapWOD builds the timer, multi-part workouts included.
- Gym TV mode: put the running clock on the big screen with a code.
What makes it HIIT
HIIT is short bursts of hard work separated by short rests. The work periods should feel like an 8 or 9 out of 10: hard enough that you are glad to see the rest, but not so hard that your form falls apart by round six. A 2:1 ratio like 30/15 is a good default for most people.
Twelve rounds of 30/15 takes 9 minutes. That makes it a good finisher after strength work, or a complete session on a busy day with a warm-up before and a walk after.
A simple 9 minute HIIT session
Cycle through four movements three times, one per work period:
- Jumping squats or air squats
- Push-ups (on the knees or against a bench to scale)
- Kettlebell swings or burpees
- Mountain climbers or a plank hold
Making it harder or easier
To progress, add rounds before you shorten the rest: 16 rounds of 30/15 is 12 minutes. New to it? Start with 20/20 for 8 rounds. Low-impact options like the bike, rower or step-ups work just as well as jumping.
Workouts to try
More timers
Snap the board. Start the clock.
SnapWOD turns any workout on the whiteboard into a timer: EMOM, AMRAP, For Time, intervals and multi-part sessions. Free on iPhone and Android.