Work-to-Rest Ratio

The ratio between how long you work and how long you recover. Common HIIT ratios include:

• 1:1 (e.g. 30s work, 30s rest) — for balanced intensity
• 2:1 (e.g. 40s work, 20s rest) — more intense
• 1:2 (e.g. 20s work, 40s rest) — better for beginners

The right ratio depends on your goal and fitness level.