30 Second Interval Timer
This 30 second interval timer runs 10 rounds of even work and rest: 30 seconds on, 30 seconds off. It’s the most flexible interval format on this site. The ratio is gentle enough to sustain for the full 10 rounds, but the work windows are long enough to actually get moving before you have to stop.
How it’s different from Tabata
Classic Tabata uses a 2:1 work-to-rest ratio (20 seconds on, 10 off) at close to maximum effort. That works, but it’s brutal, and the short rest means fatigue stacks fast. A 30:30 split gives you a full 1:1 ratio, equal time to recover as to work, which means you can push hard during the work phase without showing up to round 8 already cooked.
Who it suits
If Tabata’s 2:1 ratio feels unsustainable, or you’re newer to interval training generally, 30:30 is the easier on-ramp. It also suits longer conditioning circuits where you want more total work volume than Tabata’s four minutes allows. Ten rounds of 30:30 is 10 minutes, and you can extend rounds in settings for a full 15-20 minute session.
Where it works well
- Kettlebell swings, goblet squats, or any two-move superset alternated by round
- Rowing or bike sprints: 30 seconds hard, 30 seconds easy spin, repeat
- Full-body circuits, cycling through burpees, mountain climbers, and jump squats across the 10 rounds
- Couch-to-conditioning programs, where the 1:1 ratio gives room to build work capacity without burning out in week one
Using this timer
Hit start, work through the 30-second block, use the full 30-second rest (don’t cut it short), repeat for 10 rounds. If 10 rounds feels short once you’re conditioned, add rounds or extend the work phase to 40-45 seconds in settings.
Want the original 2:1 Tabata ratio instead? The 20:10 timer runs the classic split. And if you’re deciding which interval structure fits your goals, Tabata vs HIIT breaks down the differences.
Frequently asked questions
- What is a 30:30 interval?
- It's 30 seconds of work followed by 30 seconds of rest, repeated for however many rounds you set: an even 1:1 ratio, compared to Tabata's harder 2:1 split of 20 seconds work and 10 seconds rest. The extra rest makes it easier to sustain across a longer session.
- Is 30:30 better than Tabata for beginners?
- Generally, yes. The full rest lets you recover between efforts instead of stacking fatigue round after round, which makes it easier to keep good form and finish the workout. See Tabata for beginners for more on choosing the right intensity to start with.