What's the best work-to-rest ratio for HIIT?

It depends on your fitness and the move. Classic Tabata is 20 on, 10 off; a gentler 1:1 (30 on, 30 off) suits beginners; 40 on, 20 off is a common middle ground. The builder lets you set whatever works for you.

Can I use a different move each round?

Yes. Add several moves and the builder plays them in sequence each round — or add a single move for a true Tabata. You can mix low-impact and, once you turn it up, vigorous moves.

Will my custom timer be saved?

Your settings live in the share link, so bookmarking or copying it re-creates the exact session. You can also save named presets on this device. There's no account and nothing syncs across devices.

Workouts & Recovery· HIIT & Tabata

Build your own HIIT timer

Set your own work, rest, rounds and moves — then press start and the app coaches you through it, naming each move and previewing what's next. It defaults to Classic Tabata, so it works untouched. Copy the link to share or bookmark your timer, or save it on this device.

Your timer

8 × 20s / 10s · 4:00 · Bodyweight squat

Work

20s

Rest

10s

Rounds

Your moves (repeated each round)

Bodyweight squat

Add a move

How interval training works

A HIIT session alternates short bursts of harder work with rest. The work-to-rest ratio sets the difficulty: Classic Tabata is a tough 20 on, 10 off; a gentler 1:1 like 30 on, 30 off suits beginners; 40 on, 20 off is a popular middle ground. Pick what matches your fitness, and warm up before the hard ones.

The intensity comes from how hard you push the work intervals, not from impact — so a low-impact circuit with no jumping can be every bit as challenging. Turn the vigorous moves up only once you're warmed up and injury-free, and slow any interval to an easier pace whenever you need to.

Frequently asked questions

What's the best work-to-rest ratio for HIIT?: It depends on your fitness and the move. Classic Tabata is 20 on, 10 off; a gentler 1:1 (30 on, 30 off) suits beginners; 40 on, 20 off is a common middle ground. The builder lets you set whatever works for you.
Can I use a different move each round?: Yes. Add several moves and the builder plays them in sequence each round — or add a single move for a true Tabata. You can mix low-impact and, once you turn it up, vigorous moves.
Will my custom timer be saved?: Your settings live in the share link, so bookmarking or copying it re-creates the exact session. You can also save named presets on this device. There's no account and nothing syncs across devices.

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Disclaimer. Interval training is demanding — it is not medical advice. Warm up first, keep your form rather than chasing speed, and stop if you feel dizzy, have chest pain or sharp joint pain. Check with a clinician before starting if you have a heart condition, are pregnant, or are new to exercise. FitHQ may earn a commission on purchases made through links on this page.