HIIT · 7 min 40 sec

HIIT 30/15

10 × 30 sec on, 15 sec off · 7½ min

A 30/15 interval timer for teaching HIIT: a 10-second get ready, then 10 rounds of 30 seconds of work and 15 seconds of recovery, 7½ minutes of intervals. Work and recovery are colored so the timer reads at a glance while you coach form. Open it in Cadence and run it on its own or as one block of a longer class.

Already have Cadence? “Open in Cadence” adds this routine to your library as a draft you can edit before saving.

2 steps per round

10 sec get ready · 10 rounds

1. 1. Work

   Hard, but keep the form.

   30s

2. 2. Recover

   15s

Rounds are part of Cadence Pro. On the free plan, the steps play once.

How to teach it

Plan once on your iPhone or iPad, then teach from your wrist, your iPhone, or an iPad. Apple Watch shows the current move, the countdown, and what is up next, with a tap at every step change and five seconds before it. Your coaching cues appear with each move as a reminder for you. Cues are silent until you turn them on.