Free 30 second HIIT timer for high-intensity interval work periods. Pair with a rest timer for complete HIIT protocol — ideal for beginners and intermediates.
30-second intervals are slightly longer but typically paired with longer rest (60–90 seconds) vs Tabata's 10-second rest. This gives better recovery between intervals, allowing higher quality each round. 30-second work + 60-second rest (1:2 ratio) is excellent for developing anaerobic power and is more beginner-friendly than Tabata.
For maximum intensity (power focus): 90-second rest (1:3 ratio). For conditioning: 60-second rest (1:2). For endurance HIIT: 30-second rest (1:1). The work-to-rest ratio is the key variable that changes what the workout develops. Longer rest = higher quality work intervals.
8–12 intervals with a 1:2 ratio (30s work, 60s rest) takes 12–18 minutes of active time. This is sufficient for significant cardiovascular adaptation. Beginners start with 6 rounds; intermediate: 10 rounds; advanced: 12–15 rounds with challenging exercises.
30 seconds (vs 20-second Tabata) allows more complex movements: box jumps, battle ropes, kettlebell snatches, tire flips, cycling hill sprints, rowing machine. The extra 10 seconds allows you to get into a movement pattern and accelerate to full intensity. Simpler is better for 20-second intervals; 30 seconds allows complexity.
Yes — 30-second HIIT intervals with 60-second rest, 10 rounds, produces 60+ minutes of elevated metabolism after the workout (EPOC). Research shows 20 minutes of HIIT can burn equivalent calories to 40–60 minutes of steady-state cardio over the full 24-hour period. Consistency over weeks is what drives fat loss.