How to Set Up an Interval Timer for HIIT and Circuits
Short answer
An interval timer runs a set amount of work, then rest, for a set number of rounds, and tells you when to go and when to stop. To set one up, pick your work time, your rest time, and your rounds. Common formats are Tabata (20 seconds on, 10 off, 8 rounds, 4 minutes total), 40 on and 20 off, and 30 on and 30 off. Between's interval mode runs any of these and cues every round with your phone locked.
Popular interval formats
| Format | Work | Rest | Rounds | Total time | Good for |
|---|---|---|---|---|---|
| Tabata | 20 sec | 10 sec | 8 | 4 min | Short, all-out finishers |
| 40/20 | 40 sec | 20 sec | 8 to 10 | 8 to 10 min | Circuits, kettlebells, general HIIT |
| 30/30 | 30 sec | 30 sec | 10 | 10 min | Beginners, harder moves |
| 45/15 | 45 sec | 15 sec | 8 to 12 | 8 to 12 min | Conditioning, higher work capacity |
| 60/30 | 60 sec | 30 sec | 6 to 8 | 9 to 12 min | Longer efforts, rowing, bike |
| EMOM-style | 40 to 45 sec | 15 to 20 sec | 10 or more | 10 min or more | Skill work, strength circuits |
Total time is work plus rest, times rounds. Tabata's 4 minutes is 30 seconds a round for 8 rounds.
How to pick work, rest, and rounds
- Work time decides the effort. Under 30 seconds means you can go close to all out. 45 to 60 seconds means pacing yourself.
- Rest time decides how hard it feels. A 2-to-1 ratio (40/20) is tough. A 1-to-1 ratio (30/30) is more manageable.
- Rounds decide the length. Start with 8. Add rounds as it gets easier, before you shorten the rest.
If you're new to intervals, start with 30/30 for 8 rounds. When that feels comfortable, move to 40/20.
Interval timer vs. rest timer
They solve different problems:
- An interval timer runs a fixed program: work, rest, work, rest, for a set number of rounds. Best for HIIT, circuits, and conditioning.
- A rest timer starts when you finish a set, however long the set took. Best for lifting, where each set takes a different amount of time.
Between has both. Use the rest timer for your lifts, then switch to interval mode for your finisher. Switching modes keeps both settings, so neither gets lost. For lifting rest times, see how long to rest between sets.
Setting up intervals in Between
- Switch to Intervals.
- Pick your work time. 20, 30, 40, 45, and 60 seconds are one tap away.
- Pick your rest time. 10, 15, 20, and 30 seconds are one tap away.
- Set your rounds, from 1 to 50. The default is 40 seconds of work and 20 of rest, for 8 rounds.
- Start, and put your phone down.
Work and rest show as two arcs on one ring, with the round count, so a glance tells you where you are. With your phone locked, the countdown stays on the Lock Screen and in the Dynamic Island, and in vibration mode your Apple Watch buzzes at every round, so you never have to watch the clock mid-circuit.
Frequently asked questions
What is the best interval timer for HIIT?
Look for one that lets you set work, rest, and rounds quickly, cues each round with a sound or a buzz, and keeps running with your phone locked. Between's interval mode does all three, and shows the countdown on your Lock Screen.
How do I set a Tabata timer?
Set 20 seconds of work, 10 seconds of rest, and 8 rounds. That's 4 minutes total. In Between, 20 and 10 are both one-tap choices.
What's a good work-to-rest ratio for beginners?
1 to 1, like 30 seconds on and 30 seconds off. It gives you enough recovery to keep good form. Move to 2 to 1, like 40/20, as your fitness improves.
Can I do EMOM with an interval timer?
You can get close. Set work and rest to add up to 60 seconds, like 45 and 15, and start each new minute when the work cue sounds. A true EMOM lets you rest for whatever's left of the minute, so if you finish early you just wait for the next cue.
Does the interval timer work with my phone locked?
In Between, yes. The countdown stays on your Lock Screen and in the Dynamic Island, and your Apple Watch buzzes at every round in vibration mode.