30 Second Interval Timer
Free 30-second interval timer with work and rest periods. Clear visual display and audio alerts. Great for circuit training, bodyweight workouts, and stretching.
💪 30 Second Interval Timer: 30s work / 30s rest × 10 rounds = 10 minutes total. Audio alerts between intervals. Click Start when ready.
About interval training
A 30-second / 30-second interval (work 30s, rest 30s, 1:1 ratio) is the friendliest HIIT entry-point. Easier than Tabata or 40/20, accessible to most fitness levels.
Benefits
- ·Easier to sustain than Tabata for beginners
- ·Perfect 1:1 work-to-rest ratio gives full recovery
- ·Suits aerobic-focused workouts (jogging intervals, cycling)
- ·Easy mental arithmetic: 30 on, 30 off
- ·Good for circuit training with 6-10 exercises
How the protocol works
Work hard (75-90% effort) for 30 seconds, rest fully for 30 seconds. Repeat for 10-20 rounds. Common variants: jumping rope, sprints, weighted carries, kettlebell swings.
The 1:1 work-to-rest ratio is the most-studied interval format in physiology research. It allows true recovery between bouts, so quality of work stays high — unlike Tabata where the last rounds are typically lower quality.
Who uses it?
Beginners to HIIT, intermediate fitness levels, group fitness classes. Often the basis for boot-camp style workouts.
30 Second Interval Timer
Free 30-second interval timer with work and rest periods. Clear visual display and audio alerts. Great for circuit training, bodyweight workouts, and stretching.
Related
Frequently asked questions
What is interval training?
Interval training alternates between work and rest periods to improve endurance and burn calories efficiently.
How many rounds should I do?
This timer is pre-set with 10 rounds (10 minutes total), which is a great starting point. Beginners can stop early. Advanced athletes can do multiple sets.
What exercises work with this timer?
Any bodyweight or weighted exercise works: burpees, squats, push-ups, jumping jacks, mountain climbers, kettlebell swings, box jumps, or rowing. Choose exercises that match your fitness level.