30 Second Interval Timer
Pre-configured for 30 seconds of work followed by 15 seconds of rest, repeated 10 times. Total workout: 7 minutes 30 seconds. The 2:1 work to rest ratio is a popular HIIT format for circuit workouts, sprints, kettlebell sets, and bodyweight conditioning.
Why 30 Seconds On, 15 Seconds Off?
30 seconds is long enough to push effort meaningfully but short enough to maintain quality across multiple rounds. The 2:1 work to rest ratio keeps the heart rate elevated between intervals so the cardiovascular system stays under load throughout the workout. Ten rounds gives you a focused conditioning block that fits inside most warm-ups or as a standalone metcon finisher.
Workouts That Fit a 30/15 Timer
- Kettlebell swings (10 to 15 reps per round)
- Burpees (8 to 12 per round)
- Box jumps or step-ups
- Air bike or rower sprints
- Battle rope waves
- Goblet squats
- Dumbbell thrusters
- Bodyweight circuit (rotate exercises each round)
You can keep one exercise across all 10 rounds for a focused effort, or rotate through several for a full body circuit. Both formats fit the same 30/15 structure.
Tips for Running a 30 Second Interval Timer
- Pace round 1 at about 80 percent effort. Most people go too hard early and fade by round 6.
- Aim for the same number of reps in every round. If reps drop sharply, the load is too heavy.
- Use the rest deliberately: stand up, breathe, reset. Do not sit down.
- Track heart rate if you have a watch. A 30/15 protocol should put you in zone 4 to 5 by round 4.
Take Intervals to Your Wrist
Programmable intervals with haptic feedback on Apple Watch. Build your timer once, run it anywhere without your phone.
Download PEAKVO2Frequently Asked Questions
How long is a 30 second interval timer workout?
7 minutes and 30 seconds for the 10 round preset on this page. Each round is 45 seconds (30 work + 15 rest). You can add rounds to extend the session.
Can I change the rest period?
Yes. The 15 second rest is pre-loaded but you can edit it to 10, 20, 30, or any other duration. You can also remove the rest interval entirely for a no-rest format.
Is 30 seconds on, 15 seconds off considered HIIT?
Yes. The 2:1 work to rest ratio with near-maximal effort during the work phase is a classic high intensity interval training format. The short rest keeps heart rate elevated, which is what makes it HIIT rather than steady-state cardio.
Does this 30 second interval timer have sound?
Yes. Audio beeps play at 3, 2, and 1 second before each transition. A higher tone marks the switch between work and rest, and a triple chime plays at the end of the workout.
Other Interval Timer Presets
- Tabata Timer 20s work, 10s rest, 8 rounds
- 1 Minute Interval Timer 60s work, 30s rest, 10 rounds
- HIIT Timer 45s work, 15s rest, 8 rounds
- Programmable Interval Timer build any custom sequence