One minute per round
45 seconds of work and 15 seconds of rest adds up to exactly one minute, which makes the workout easy to plan: 12 rounds is a 12-minute session. It is a popular HIIT and conditioning format.
Sample workout
- Kettlebell swings
- Goblet squats
- Push-ups
- Rowing or bike
Go through the four movements three times. Pick a pace you can hold for the full 45 seconds.
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
- 30 / 15 Interval Timer — 30s on, 15s off
- 1 Minute Interval Timer — 60s on, 10s off