HIIT Timer
🔙HIITCraft™ is all about fun and freedom!
Customizable Timer
Up to 10 exercises: work, name & color, rest, cycles. Gong at the start of each work phase. Beep on the last 3 seconds.
How to use
Add up to 10 custom exercises:
- Set the work and rest times.
- Give each exercise a name.
- Pick a color to easily recognize it on screen.
- Define the number of cycles to repeat.
Press Start to launch your session:
- 6-second preparation with a beep every second, gong at the start.
- Work phases appear in the color you selected.
- Rest phases are shown in neutral gray.
- A gong marks the beginning of each work set.
- The last 3 beeps announce the end of each work set.
→ On desktop, you can use the Space bar as a shortcut to Pause/Resume.
→ On mobile, activate “Screen On” to prevent your device from sleeping during the workout.
→ The Reset button fully restarts your session.
What does “HIIT” mean?
HIIT stands for High-Intensity Interval Training.
The principle is simple: alternating short bursts of maximum effort with brief recovery periods.
This format exists in different variations (Tabata, EMOM, AMRAP…), but the philosophy remains the same: give everything in a short amount of time.
Why is it so popular?
- ⏱ Time efficiency – A 20-minute session can deliver the same benefits as an hour of steady-state cardio.
- ❤️‍🔥 Cardio & metabolism – Improves cardiorespiratory capacity (VO₂max) and stimulates post-exercise calorie burn (EPOC effect).
- ⚡ Hormones & energy – Boosts endorphin release (feel-good effect), increases insulin sensitivity, and stimulates growth hormone.
- 🔥 Addictive effect – The mix of challenge, endorphins, and variety makes HIIT especially motivating for regular clients.
How to structure a HIIT session?
Some key recommendations:
- Work duration: 20–60 seconds (depending on fitness level).
- Rest duration: 50–150% of the work interval.
- Rounds: 6 to 12 for most trainees.
- Exercise selection: Focus on compound, multi-joint movements (sprints, squats, burpees, kettlebell swings).
- Progression: Improve movement quality first, then increase duration, and finally intensity.
HIIT, aerobic and anaerobic
HIIT relies on the alternation between major energy systems:
- Anaerobic alactic – Max efforts under 15 sec (phosphocreatine).
- Anaerobic lactic – Intense efforts from 15 to 90 sec (lactate accumulation).
- Aerobic – Efforts longer than 2 min (oxygen as main fuel).
👉 Understanding this logic helps coaches calibrate intervals to target the right energy system and tailor sessions to specific goals (fat loss, performance, endurance).
⚠️ A word of caution for beginners
HIIT is highly effective, but carries risks if poorly applied:
- Injury risk – Maximal intensity increases stress on joints and tendons.
- Poor technique – As fatigue builds, form breaks down, leading to dangerous compensations.
- Overtraining – Too much HIIT, too soon, can overload the nervous system and stall progress.
👉 For beginners, it’s safer to start with a foundation of moderate cardio and strength training before gradually integrating HIIT.
Go further with science-backed tools
At DietHelper, we go beyond the basic timer. We only integrate scientifically validated methods, such as the original Tabata protocol (1996), and combine them with our exclusive tools to help coaches build safe, effective, and personalized programs.
👉 Inside DietHelper, you’ll find:
âś… A Tabata timer, based on the research of Dr. Izumi Tabata (1996).
âś… SmartCoach, which analyzes muscle profile and determines optimal training load.
âś… CircaTest, which factors in circadian rhythm.
âś… EnergyScope, which defines heart-rate training zones for each client.
âś… The most precise nutrition planner on the market.
… and much more.
Turn your coaching into precise, personalized programs
👇
📌 Notes — “What do studies say?”
Notes:
- Many data points are based on self-reports or emergency room records, which can introduce bias (under- or over-reporting).
- There is often a lack of hour-by-hour comparisons (injuries per 1,000 training hours) between HIIT, jogging, and team sports, across similar populations.