Fitness & Training

HIIT Timer Planner

Plan a HIIT session with work/rest intervals scaled to your fitness level. Choose total duration and equipment — bodyweight, dumbbells, or kettlebell.

Workout settings

Total session time

min

Includes 5 min warm-up and 5 min cooldown.

Fitness level

Equipment

HIIT timer plan

Work interval: 40 sec
Rest interval: 20 sec
Rounds: 10
Warm-up: 5 min
Cooldown: 5 min

Suggested exercises

Jumping jacks
Bodyweight squats
Mountain climbers
High knees
Burpees (modified if needed)

Rotate through exercises each work interval. Rest 20 seconds between rounds for 10 total rounds.

How this calculator works

Set total workout time (10–45 minutes) and fitness level.
Choose equipment: none, dumbbells, or kettlebell.
We calculate rounds, work/rest seconds, and exercise list.
Includes 5-minute warmup and cooldown in the total time.

Step-by-step how-tos with tips from real projects.

Runner training outdoors alternating sprint and jog intervals

Fitness & Training8 min read

HIIT vs Steady-State Cardio: Which Is Better for EMEA Lifestyles?

Compare high-intensity intervals and moderate cardio for busy professionals in Dubai, Milan, and Lagos — fat loss, heart health, and time efficiency.

By Elena Petrov Â· Mar 5, 2026

Workout settings

HIIT timer plan

Suggested exercises

How this calculator works

Guides that use this calculator

HIIT vs Steady-State Cardio: Which Is Better for EMEA Lifestyles?

Workout settings

HIIT timer plan

Suggested exercises

How this calculator works

Guides that use this calculator

HIIT vs Steady-State Cardio: Which Is Better for EMEA Lifestyles?