🕹️ How to Use the HIIT Timer
Clock7’s HIIT Timer is designed for quick setup. You choose your work seconds, rest seconds, and rounds, then press Start. The timer will alternate segments and finish with a loud alarm and a clear completion pop‑up.
Step 1: pick a preset if you want something common. Tabata (20/10 × 8) is a classic 4‑minute block. If you prefer a balanced session, 30/30 × 10 is a great default. You can also build a custom page using the “Build a custom HIIT timer” section on the homepage.
Step 2: choose a sound you’ll actually notice. The sound selector uses Clock7’s lightweight MP3 alerts. Test the sound before you begin so you don’t miss the finish.
Step 3: add warm‑up and cool‑down time if you want it included in the session. When you change these settings, the page scrolls back to the timer so you can confirm it updated.
Step 4: tap the big timer or press the Full Screen button. In focus mode, the display is large and distractions are minimized. When the session ends, press Stop on the pop‑up to silence the alarm.
Quick links
- Start a Tabata timer (20/10 × 8)
- Start a 30/30 HIIT timer (× 10)
- Work/rest ratio guide
- How to use the HIIT timer
FAQ
Can I use this HIIT timer on my phone?
Yes. The layout is responsive and full screen mode is especially useful on mobile.
Will the alarm keep playing?
Yes, it loops until you stop it — and it auto-stops after 5 minutes as a safety fallback.
What does “interval beeps” do?
It plays a short beep when the timer switches between segments (work/rest). The end alarm still plays when the whole session finishes.
Can I share my custom interval timer?
Yes. Copy the link from the timer page and share it — the work/rest/rounds are encoded in the URL.