Fitness · 15 minutes
15 Minute HIIT Timer
Fifteen minutes of high-intensity intervals is a complete session. Work hard, rest properly, repeat.
15 Minute HIIT Timer
15:00
Ready
- Ends at
- —
- Elapsed
- 00:00
Settings
Space start or pause · R reset · F full screen
Why a 15 minute hiit timer works
- Short work bursts, real rest
- Warm up first, always
- Around 8 to 10 hard rounds
Allow three minutes to warm up, then eight to ten rounds of hard work with real recovery, and finish walking. That is a complete session, not a shortened one.
How to spend the fifteen minutes
| Minute | What to do |
|---|---|
| 0-3 | Warm up properly, this part is not optional |
| 3-13 | Eight rounds: 40 seconds hard, 20 easy |
| 13-15 | Two minutes of walking to recover |
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Questions people ask
How many rounds should a 15 minute HIIT session have?
Allow three minutes to warm up, then eight to ten rounds of forty seconds hard and twenty easy, and finish with two minutes of walking. That is a full session.
Can I hear the alarm over music?
The default alarm is a repeating triple tone chosen to carry. On phones, keeping the tab visible makes it more reliable.
Do I need equipment for the 15 minute HIIT timer?
No. Everything in the plan above works with bodyweight and a patch of floor. Add kit if you have it, but the session should not depend on it.