About HIIT and this timer
High-intensity interval training (HIIT) alternates hard efforts with recovery. Work periods can be short and sharp or slightly longer; rest can be equal, shorter, or longer depending on the goal. The format is flexible, which is why a simple work/rest timer is enough for most home or gym sessions.
Here you set work and rest in seconds and the number of rounds. The total time preview updates as you change values. Name the session if it helps you find it later, then tap Start Workout to run it or Save for Later to keep the preset under Saved Workouts on WOD Clock.
Session ideas
Try even splits such as 30 seconds on and 30 seconds off for full-body circuits, or shorter work with longer rest when you want each effort to stay crisp. Rotate bodyweight movements, light loaded exercises, or machine-based cardio in any order you prefer. Adjust total rounds so the block fits your schedule—consistency matters more than copying a specific protocol you saw online.