30 seconds on, 10 seconds off
A 30/10 interval keeps rest short, so your heart rate stays up between efforts. It is a common format for circuit training and bodyweight conditioning, and a step up in work time from Tabata (20/10).
Sample circuit
Twelve rounds, cycling through four movements three times:
- Squats
- Push-ups
- Mountain climbers
- Plank
Use the 10 seconds to move to the next exercise, not to rest fully. If you are new to this, start with 8 rounds.
Popular presets
- 3 Round Boxing Timer — 3 x 3:00, 1:00 rest
- 30 / 30 Interval Timer — 30s on, 30s off
- 30 / 15 Interval Timer — 30s on, 15s off
- 45 / 15 HIIT Timer — 45s on, 15s off
- 1 Minute Interval Timer — 60s on, 10s off