HIIT Interval Timer Calculator
Calculate total HIIT workout time from work intervals, rest intervals, and number of rounds.
Shows work/rest ratio.
Workout Summary
HIIT Interval Calculation:
Total Work Time = Work Interval × Rounds
Total Rest Time = Rest Interval × (Rounds - 1)
Total Workout = Total Work + Total Rest
Work:Rest Ratio = Work seconds : Rest seconds
Popular HIIT protocols:
- Tabata: 20s work / 10s rest × 8 rounds (4 min)
- 30/30: 30s work / 30s rest × 10 rounds (9.5 min)
- EMOM: 40s work / 20s rest × varies
- Little Method: 60s work / 75s rest × 12 rounds (26 min)
Work:Rest ratio guidelines:
- 1:3 or 1:2 — Power/strength focus
- 1:1 — General conditioning
- 2:1 or higher — Endurance/cardio focus
Note: Rest after the final round is not included since the workout ends after the last work interval.