Equal work and rest
With 30 seconds of work and 30 seconds of rest, you recover enough to keep the quality of every interval high. That makes 30/30 a good format for longer sessions, technique-heavy movements and running intervals.
Ways to use it
- Running — 30 seconds fast, 30 seconds easy jog, 10 to 20 rounds.
- Jump rope — 30 seconds of skipping, 30 seconds of rest.
- Kettlebell swings — swing for 30, rest for 30, 10 rounds.
Popular presets
- 3 Round Boxing Timer — 3 x 3:00, 1:00 rest
- 30 / 10 Interval Timer — 30s on, 10s 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