30 on, 15 off
Fifteen seconds of rest gives you time to catch your breath and set up the next movement, without letting your heart rate drop all the way. It sits between 30/10 and 30/30 in difficulty.
Sample session
- Rounds 1–4: burpees, air squats, push-ups, sit-ups
- Repeat the four movements three times for 12 rounds, 9 minutes in total
Popular presets
- 3 Round Boxing Timer — 3 x 3:00, 1:00 rest
- 30 / 10 Interval Timer — 30s on, 10s off
- 30 / 30 Interval Timer — 30s on, 30s off
- 45 / 15 HIIT Timer — 45s on, 15s off
- 1 Minute Interval Timer — 60s on, 10s off