High-intensity interval training timer: 40 seconds of all-out work followed by 20 seconds of rest, repeated for 8 rounds. Total workout: 8 minutes.
16 segments · 8 minutes total
Segments
Work1/16
Overall: 0%
Free timers run 10 minutes, then pause. Free accounts get 3 timers per room. Pro removes both.
This timer auto-advances through each segment so you can stay focused.
Work
40 seconds
Rest
20 seconds
Work
40 seconds
Rest
20 seconds
Work
40 seconds
Rest
20 seconds
Work
40 seconds
Rest
20 seconds
Work
40 seconds
Rest
20 seconds
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40 seconds
Rest
20 seconds
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40 seconds
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20 seconds
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40 seconds
Rest
20 seconds
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The 40/20 (2:1 work-to-rest ratio) is a popular HIIT format that provides enough work time for compound movements while allowing brief recovery. It keeps your heart rate elevated for maximum calorie burn and cardiovascular benefit.
A high-intensity 8-minute HIIT session burns roughly 80–120 calories during the workout, plus an additional 50–100 calories over the next 24 hours due to the afterburn effect (EPOC).
Yes — open this page on your phone and put it in fullscreen mode. The sound alerts tell you when to switch between work and rest, so you can focus on your exercise.
TimedFlow gives event producers, speakers, and teams professional countdown displays with remote control, multi-screen sync, and backstage coordination.
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