How to Use This Free HIIT Timer
HIITTimers is a zero-friction browser-based interval timer built for HIIT and EMOM workouts. No app download. No account. Three taps and you're training.
What is an EMOM Workout?
EMOM stands for Every Minute On the Minute. You perform a set number of reps at the start of each 60-second window. When you finish, the remaining seconds are your rest. The faster you move, the longer you rest — making EMOMs self-scaling to your fitness level.
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Optimized HIIT Interval Structures for Strength & Density
40/20 (2:1 ratio): The gold standard for kettlebell swings, thrusters, and loaded carries. Long enough for meaningful output, short enough to maintain power over 8–12 rounds.
30/15 (2:1 ratio): Higher density, shorter work periods. Excellent for bodyweight conditioning — burpees, jump rope, push-up variations.
30/30 (1:1 ratio): True power output training. Use when every rep needs to be fast and crisp.
20/10 (Tabata): 4 minutes. 8 rounds. One of the most time-efficient cardio protocols in sports science.
Frequently Asked Questions
Can I run this timer with my phone screen locked?
HIITTimers uses the Web Wake Lock API to prevent your screen from dimming or locking during your workout. Tap START and your screen stays on for the full session.
What is the ideal work-to-rest ratio for kettlebell conditioning?
A 2:1 ratio (40s/20s or 30s/15s) builds strength-endurance. A 1:1 ratio (30s/30s) maintains power output across more rounds. EMOM format is ideal for technical skill work like Turkish get-ups or single-leg deadlifts.
Why does this timer use beeps instead of voice cues?
The audio is generated by the Web Audio API — synthesized tones, not audio files. Cues fire with millisecond accuracy even when the browser is in a low-power state, so you never miss a transition.
Does this timer save my settings?
Yes. Your last workout configuration is automatically saved to your browser's local storage. When you return, your exact setup is already loaded.
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