The Ultimate FreeHIIT Timer App
High Intensity Interval Training made simple. Customizable work/rest intervals with audio cues. Launch a quick timer in 2 taps or use it in a full session with camera and tracking.
Complete HIIT Timer Features
Everything you need for effective high intensity interval training
Customizable Intervals
Set any work and rest duration. From short 10-second bursts to longer 60-second intervals, EVOX adapts to your training.
Multiple Modes
Tabata, EMOM, AMRAP, and custom intervals. All the timer modes you need for varied HIIT workouts in one app.
Clear Audio Cues
Distinct sounds for work, rest, and round changes. Train without watching the screen.
Complex Workouts
Build multi-round workouts with different exercises and intervals using our workout builder.
HIIT Training for Every Goal
High intensity interval training is the most efficient way to burn fat and build endurance
Fat Burning
HIIT burns more calories in less time than steady-state cardio. Short, intense bursts keep your metabolism elevated for hours.
Cardio Conditioning
Improve your cardiovascular fitness without long, boring runs. HIIT builds endurance and VO2 max efficiently.
Time-Efficient Training
Get an effective workout in 20-30 minutes. Perfect for busy schedules when you can't spend hours at the gym.
Build Your HIIT Session in 3 Steps
Pick a ratio, set the rounds, and let the intervals push you.
Choose Your Ratio
Set work and rest durations: 30/30 for balanced cardio, 40/20 for endurance, or 20/10 for classic Tabata intensity.
Add Your Rounds
Pick the number of rounds or total session time. Chain multiple interval blocks for longer sessions using the workout builder.
Push Through Every Interval
Distinct audio cues for work, rest, and round transitions let you train eyes-free. Just listen and move.
HIIT Timer FAQ
Common questions about high intensity interval training
Still have questions?
Contact us →The Complete Guide to HIIT Training: How to Use an Interval Timer for Maximum Results
High Intensity Interval Training (HIIT) is one of the most time-efficient and effective training methods for burning fat, building cardiovascular fitness, and improving athletic performance. The right HIIT timer app makes the difference between a productive workout and a random sweat session. EVOX provides the most flexible free HIIT timer available, with customizable intervals, multiple round support, and professional audio cues.
What Makes HIIT Training So Effective?
HIIT alternates between periods of high-intensity effort and active recovery or complete rest. Research consistently shows that HIIT burns more calories per minute than steady-state cardio, continues burning calories for hours after the workout (the EPOC effect), and improves both aerobic and anaerobic fitness simultaneously. A 20-minute HIIT session can deliver results equivalent to 45-60 minutes of moderate exercise. The key is intensity — during work periods, you should be operating at 80-95% of your maximum heart rate.
HIIT Work-to-Rest Ratios Explained
Different work-to-rest ratios create different training stimuli. The classic Tabata ratio (20 seconds work / 10 seconds rest) is a 2:1 ratio that emphasizes anaerobic capacity. A 1:1 ratio (30/30 or 40/40) balances cardio and muscular endurance. A 1:2 ratio (20/40 or 30/60) allows more recovery and is ideal for power-based movements or beginners. EVOX lets you set any custom work/rest interval, so you can program the exact ratio that matches your training goals.
HIIT for Fat Burning and Weight Loss
HIIT is the most efficient training method for fat loss because of excess post-exercise oxygen consumption (EPOC). After an intense HIIT session, your metabolism stays elevated for up to 24-48 hours as your body recovers. This afterburn effect means you're burning calories long after your workout ends. Combine HIIT with compound movements like burpees, kettlebell swings, and squat jumps for maximum caloric expenditure. EVOX makes it easy to program these workouts with precise timing.
How to Structure a HIIT Workout with EVOX
A complete HIIT session in EVOX typically includes: a 5-minute warm-up (use the Free timer), 15-25 minutes of intervals (use the HIIT timer or Tabata timer), and a 5-minute cool-down. For intervals, start with 30 seconds work / 30 seconds rest for 10-15 rounds. As fitness improves, increase work time, decrease rest, or add rounds. EVOX's workout builder lets you chain these segments together with automatic transitions, so you never have to touch your phone mid-workout.
HIIT Workouts for Every Fitness Level
Beginners: 10 rounds of 20 seconds work / 40 seconds rest with bodyweight movements. Intermediate: 12 rounds of 30/30 with kettlebells or dumbbells. Advanced: 8 rounds Tabata (20/10), rest 1 minute, repeat for 4 total blocks. CrossFit athletes can use EMOM and AMRAP formats for HIIT-style training with more complex movements. All these workouts are available in EVOX's 600+ workout library, or you can build custom HIIT sessions in seconds.
Burn More in Less Time
HIIT is the most efficient way to train. EVOX gives you the tools to program any interval workout — completely free.