{"id":72262,"date":"2026-11-08T17:56:03","date_gmt":"2026-11-08T17:56:03","guid":{"rendered":"https:\/\/www.worldclock.com\/interval-timer\/"},"modified":"2026-11-08T17:56:03","modified_gmt":"2026-11-08T17:56:03","slug":"interval-timer","status":"publish","type":"page","link":"https:\/\/www.worldclock.com\/hi\/interval-timer\/","title":{"rendered":"\u0907\u0902\u091f\u0930\u0935\u0932 \u091f\u093e\u0907\u092e\u0930 (HIIT \u0914\u0930 \u091f\u092c\u093e\u091f\u093e)"},"content":{"rendered":"<div class=\"wc wc-tool-page wc-tool-page--interval\"><header class=\"wc-thero\"><div class=\"wc-thero__text\"><nav class=\"wc-crumbs\" aria-label=\"Breadcrumb\"><ol><li><a href=\"https:\/\/www.worldclock.com\/hi\/\">\u0935\u093f\u0936\u094d\u0935 \u0918\u0921\u093c\u0940<\/a><\/li><li><a href=\"https:\/\/www.worldclock.com\/hi\/tools\/\">\u091f\u093e\u0907\u092e \u091f\u0942\u0932<\/a><\/li><li><span aria-current=\"page\">\u0907\u0902\u091f\u0930\u0935\u0932 \u091f\u093e\u0907\u092e\u0930 (HIIT \u0914\u0930 \u091f\u092c\u093e\u091f\u093e)<\/span><\/li><\/ol><\/nav><p class=\"wc-eyebrow\"><span aria-hidden=\"true\">\ud83c\udfcb\ufe0f<\/span> \u092e\u0941\u092b\u093c\u094d\u0924 \u091f\u0942\u0932<\/p><h1 class=\"wc-thero__title\">\u0907\u0902\u091f\u0930\u0935\u0932 \u091f\u093e\u0907\u092e\u0930 (HIIT \u0914\u0930 \u091f\u092c\u093e\u091f\u093e)<\/h1><p class=\"wc-thero__lead\">HIIT, \u091f\u092c\u093e\u091f\u093e \u0914\u0930 \u0938\u0930\u094d\u0915\u093f\u091f \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0947 \u0932\u093f\u090f \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0914\u0930 \u0906\u0930\u093e\u092e \u0915\u0947 \u0907\u0902\u091f\u0930\u0935\u0932 \u2013 \u0930\u093e\u0909\u0902\u0921, \u0938\u0947\u091f, \u092c\u0940\u092a \u0914\u0930 \u092c\u0921\u093c\u093e, \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u092a\u0922\u093c\u093e \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u093e \u0921\u093f\u0938\u094d\u092a\u094d\u0932\u0947\u0964<\/p><\/div><\/header><div class=\"wc-tool\"><div class=\"wc-int\" data-wc-tool=\"interval\"><div class=\"wc-int__display\" data-display><p class=\"wc-int__phase\" data-phase>\u0924\u0948\u092f\u093e\u0930<\/p><p class=\"wc-int__v\" data-v>00:20<\/p><p class=\"wc-int__meta\" data-meta><\/p><div class=\"wc-int__bar\"><span data-bar><\/span><\/div><\/div><div class=\"wc-timer__btns\"><button type=\"button\" class=\"wc-btn wc-btn--big\" data-start>\u25b6 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902<\/button><button type=\"button\" class=\"wc-btn wc-btn--big wc-btn--ghost\" data-skip>\u23ed \u091b\u094b\u0921\u093c\u0947\u0902<\/button><button type=\"button\" class=\"wc-btn wc-btn--big wc-btn--ghost\" data-reset>\u21ba \u0930\u0940\u0938\u0947\u091f<\/button><button type=\"button\" class=\"wc-btn wc-btn--big wc-btn--ghost\" data-fs>\u26f6<\/button><\/div><div class=\"wc-chips\" data-presets><button type=\"button\" class=\"wc-chip\" data-preset=\"10,20,10,8,1\">Tabata<\/button><button type=\"button\" class=\"wc-chip\" data-preset=\"10,40,20,10,1\">HIIT 40\/20<\/button><button type=\"button\" class=\"wc-chip\" data-preset=\"10,30,30,10,1\">30\/30<\/button><button type=\"button\" class=\"wc-chip\" data-preset=\"10,60,0,10,1\">EMOM 10<\/button><button type=\"button\" class=\"wc-chip\" data-preset=\"10,45,15,6,3\">Circuit 3\u00d7<\/button><\/div><div class=\"wc-tbar wc-int__set\"><label class=\"wc-field\"><span>\u0924\u0948\u092f\u093e\u0930\u0940 (\u0938\u0947.)<\/span><input type=\"number\" min=\"0\" max=\"120\" value=\"10\" data-prep><\/label><label class=\"wc-field\"><span>\u0935\u094d\u092f\u093e\u092f\u093e\u092e (\u0938\u0947.)<\/span><input type=\"number\" min=\"1\" max=\"3600\" value=\"20\" data-work><\/label><label class=\"wc-field\"><span>\u0906\u0930\u093e\u092e (\u0938\u0947.)<\/span><input type=\"number\" min=\"0\" max=\"3600\" value=\"10\" data-rest><\/label><label class=\"wc-field\"><span>\u0930\u093e\u0909\u0902\u0921<\/span><input type=\"number\" min=\"1\" max=\"99\" value=\"8\" data-rounds><\/label><label class=\"wc-field\"><span>\u0938\u0947\u091f<\/span><input type=\"number\" min=\"1\" max=\"20\" value=\"1\" data-sets><\/label><label class=\"wc-field\"><span>\u0938\u0947\u091f \u0915\u0947 \u092c\u0940\u091a \u0906\u0930\u093e\u092e (\u0938\u0947.)<\/span><input type=\"number\" min=\"0\" max=\"600\" value=\"60\" data-setrest><\/label><\/div><p class=\"wc-tnote\" data-total><\/p><\/div><\/div><section class=\"wc-section wc-tool-info\"><div class=\"wc-prose\"><h2>HIIT, \u091f\u092c\u093e\u091f\u093e \u0914\u0930 \u0938\u0930\u094d\u0915\u093f\u091f \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917<\/h2><p><strong>\u091f\u092c\u093e\u091f\u093e<\/strong> \u092e\u0947\u0902 20 \u0938\u0947\u0915\u0902\u0921 \u092a\u0942\u0930\u0940 \u0924\u093e\u0915\u093c\u0924 \u0938\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0914\u0930 \u092b\u093f\u0930 10 \u0938\u0947\u0915\u0902\u0921 \u0906\u0930\u093e\u092e \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0947 8 \u092c\u093e\u0930 \u0926\u094b\u0939\u0930\u093e\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u2013 \u0915\u0941\u0932 \u091a\u093e\u0930 \u092e\u093f\u0928\u091f\u0964 <strong>HIIT<\/strong> (\u0939\u093e\u0908-\u0907\u0902\u091f\u0947\u0902\u0938\u093f\u091f\u0940 \u0907\u0902\u091f\u0930\u0935\u0932 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917) \u092e\u0947\u0902 \u0906\u092e \u0924\u094c\u0930 \u092a\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0940 \u0905\u0935\u0927\u093f \u0932\u0902\u092c\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948, \u091c\u0948\u0938\u0947 40 \u0938\u0947\u0915\u0902\u0921 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0914\u0930 20 \u0938\u0947\u0915\u0902\u0921 \u0906\u0930\u093e\u092e\u0964 <strong>EMOM<\/strong> (every minute on the minute) \u092e\u0947\u0902 \u0906\u092a \u0939\u0930 \u092e\u093f\u0928\u091f \u0915\u0940 \u0936\u0941\u0930\u0941\u0906\u0924 \u092e\u0947\u0902 \u0930\u0947\u092a\u094d\u0938 \u0915\u093e \u090f\u0915 \u0938\u0947\u091f \u0936\u0941\u0930\u0942 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u091c\u094b \u0938\u092e\u092f \u092c\u091a\u0924\u093e \u0939\u0948 \u0909\u0938\u092e\u0947\u0902 \u0906\u0930\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p><p>\u091f\u093e\u0907\u092e\u0930 \u0939\u0930 \u0907\u0902\u091f\u0930\u0935\u0932 \u0915\u0947 \u0906\u0916\u093c\u093f\u0930\u0940 \u0924\u0940\u0928 \u0938\u0947\u0915\u0902\u0921 \u092e\u0947\u0902 \u092c\u0940\u092a \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u094b \u0939\u0930\u0947 \u0935 \u0906\u0930\u093e\u092e \u0915\u094b \u0928\u0940\u0932\u0947 \u0930\u0902\u0917 \u092e\u0947\u0902 \u0926\u093f\u0916\u093e\u0924\u093e \u0939\u0948, \u0924\u093e\u0915\u093f \u0906\u092a \u0915\u092e\u0930\u0947 \u0915\u0947 \u0926\u0942\u0938\u0930\u0947 \u0915\u094b\u0928\u0947 \u0938\u0947 \u092d\u0940 \u0907\u0938\u0947 \u0926\u0947\u0916 \u0938\u0915\u0947\u0902\u0964 \u092b\u093c\u094b\u0928 \u092f\u093e \u091f\u0940\u0935\u0940 \u092a\u0930 \u092b\u093c\u0941\u0932 \u0938\u094d\u0915\u094d\u0930\u0940\u0928 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902\u0964<\/p><\/div><\/section><section class=\"wc-section wc-faq\"><h2>\u0905\u0915\u094d\u0938\u0930 \u092a\u0942\u091b\u0947 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0938\u0935\u093e\u0932<\/h2><details><summary>\u091f\u092c\u093e\u091f\u093e \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u094d\u092f\u093e \u0939\u0948?<\/summary><p>\u091f\u092c\u093e\u091f\u093e \u0939\u093e\u0908-\u0907\u0902\u091f\u0947\u0902\u0938\u093f\u091f\u0940 \u0907\u0902\u091f\u0930\u0935\u0932 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u093e \u090f\u0915 \u0930\u0942\u092a \u0939\u0948: 20 \u0938\u0947\u0915\u0902\u0921 \u0905\u0927\u093f\u0915\u0924\u092e \u092a\u094d\u0930\u092f\u093e\u0938 \u0914\u0930 10 \u0938\u0947\u0915\u0902\u0921 \u0906\u0930\u093e\u092e \u0915\u0947 8 \u0930\u093e\u0909\u0902\u0921, \u091c\u093f\u0928\u092e\u0947\u0902 \u0920\u0940\u0915 4 \u092e\u093f\u0928\u091f \u0932\u0917\u0924\u0947 \u0939\u0948\u0902\u0964<\/p><\/details><details><summary>\u0915\u094d\u092f\u093e \u092e\u0948\u0902 \u0907\u0902\u091f\u0930\u0935\u0932 \u091f\u093e\u0907\u092e\u0930 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0926\u094c\u0921\u093c\u0928\u0947 \u092f\u093e \u092c\u0949\u0915\u094d\u0938\u093f\u0902\u0917 \u0915\u0947 \u0932\u093f\u090f \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0942\u0901?<\/summary><p>\u0939\u093e\u0901\u0964 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0914\u0930 \u0906\u0930\u093e\u092e \u0915\u093e \u0915\u094b\u0908 \u092d\u0940 \u0938\u092e\u092f \u0938\u0947\u091f \u0915\u0930\u0947\u0902 \u2013 \u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f \u092c\u0949\u0915\u094d\u0938\u093f\u0902\u0917 \u0915\u0947 \u0932\u093f\u090f 1 \u092e\u093f\u0928\u091f \u0906\u0930\u093e\u092e \u0915\u0947 \u0938\u093e\u0925 3-\u092e\u093f\u0928\u091f \u0915\u0947 \u0930\u093e\u0909\u0902\u0921, \u092f\u093e 90 \u0938\u0947\u0915\u0902\u0921 \u092a\u0948\u0926\u0932 \u091a\u0932\u0928\u0947 \u0915\u0947 \u0938\u093e\u0925 1-\u092e\u093f\u0928\u091f \u0915\u0940 \u0926\u094c\u0921\u093c\u0964<\/p><\/details><\/section><section class=\"wc-section wc-tools-grid\"><div class=\"wc-section__head\"><h2>\u0914\u0930 \u092e\u0941\u092b\u093c\u094d\u0924 \u091f\u093e\u0907\u092e \u091f\u0942\u0932<\/h2><a href=\"https:\/\/www.worldclock.com\/hi\/tools\/\">\u0938\u092d\u0940 \u091f\u0942\u0932 \u2192<\/a><\/div><div class=\"wc-toolcards\"><a class=\"wc-toolcard wc-toolcard--onlineclock\" href=\"https:\/\/www.worldclock.com\/hi\/online-ghadi\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83d\udd50<\/span><span class=\"wc-toolcard__name\">\u0911\u0928\u0932\u093e\u0907\u0928 \u0918\u0921\u093c\u0940<\/span><span class=\"wc-toolcard__desc\">\u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0938\u093e\u0925 \u092b\u093c\u0941\u0932-\u0938\u094d\u0915\u094d\u0930\u0940\u0928 \u0918\u0921\u093c\u0940\u0964<\/span><\/a><a class=\"wc-toolcard wc-toolcard--myclock\" href=\"https:\/\/www.worldclock.com\/hi\/meri-world-clock\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83d\udd70\ufe0f<\/span><span class=\"wc-toolcard__name\">\u092e\u0947\u0930\u0940 \u0935\u0930\u094d\u0932\u094d\u0921 \u0915\u094d\u0932\u0949\u0915<\/span><span class=\"wc-toolcard__desc\">\u0906\u092a\u0915\u093e \u0905\u092a\u0928\u093e \u0915\u0908 \u0936\u0939\u0930\u094b\u0902 \u0935\u093e\u0932\u093e \u0915\u094d\u0932\u0949\u0915 \u092c\u094b\u0930\u094d\u0921\u0964<\/span><\/a><a class=\"wc-toolcard wc-toolcard--alarm\" href=\"https:\/\/www.worldclock.com\/hi\/alarm-clock\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f0<\/span><span class=\"wc-toolcard__name\">\u0911\u0928\u0932\u093e\u0907\u0928 \u0905\u0932\u093e\u0930\u094d\u092e \u0915\u094d\u0932\u0949\u0915<\/span><span class=\"wc-toolcard__desc\">\u0906\u092a\u0915\u0947 \u092c\u094d\u0930\u093e\u0909\u091c\u093c\u0930 \u092e\u0947\u0902 \u092e\u0941\u092b\u093c\u094d\u0924 \u0905\u0932\u093e\u0930\u094d\u092e\u0964<\/span><\/a><a class=\"wc-toolcard wc-toolcard--timer\" href=\"https:\/\/www.worldclock.com\/hi\/online-timer\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f2\ufe0f<\/span><span class=\"wc-toolcard__name\">\u0911\u0928\u0932\u093e\u0907\u0928 \u091f\u093e\u0907\u092e\u0930<\/span><span class=\"wc-toolcard__desc\">\u0905\u0932\u093e\u0930\u094d\u092e \u0915\u0947 \u0938\u093e\u0925 \u0915\u093e\u0909\u0902\u091f\u0921\u093e\u0909\u0928 \u091f\u093e\u0907\u092e\u0930\u0964<\/span><\/a><a class=\"wc-toolcard wc-toolcard--stopwatch\" href=\"https:\/\/www.worldclock.com\/hi\/online-stopwatch\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f1\ufe0f<\/span><span class=\"wc-toolcard__name\">\u0911\u0928\u0932\u093e\u0907\u0928 \u0938\u094d\u091f\u0949\u092a\u0935\u0949\u091a<\/span><span class=\"wc-toolcard__desc\">\u0932\u0948\u092a \u0938\u092e\u092f \u0915\u0947 \u0938\u093e\u0925 \u0938\u094d\u091f\u0949\u092a\u0935\u0949\u091a\u0964<\/span><\/a><a class=\"wc-toolcard wc-toolcard--countdown\" href=\"https:\/\/www.worldclock.com\/hi\/countdown\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u23f3<\/span><span class=\"wc-toolcard__name\">\u0915\u093e\u0909\u0902\u091f\u0921\u093e\u0909\u0928 \u091f\u093e\u0907\u092e\u0930<\/span><span class=\"wc-toolcard__desc\">\u0924\u094d\u092f\u094b\u0939\u093e\u0930\u094b\u0902 \u0914\u0930 \u0906\u092a\u0915\u0947 \u0905\u092a\u0928\u0947 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e\u094b\u0902 \u0915\u0947 \u0915\u093e\u0909\u0902\u091f\u0921\u093e\u0909\u0928\u0964<\/span><\/a><a class=\"wc-toolcard wc-toolcard--chess\" href=\"https:\/\/www.worldclock.com\/hi\/chess-clock\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\u265f\ufe0f<\/span><span class=\"wc-toolcard__name\">\u091a\u0947\u0938 \u0915\u094d\u0932\u0949\u0915<\/span><span class=\"wc-toolcard__desc\">\u0926\u094b-\u0916\u093f\u0932\u093e\u0921\u093c\u0940 \u0916\u0947\u0932 \u0918\u0921\u093c\u0940\u0964<\/span><\/a><a class=\"wc-toolcard wc-toolcard--widget\" href=\"https:\/\/www.worldclock.com\/hi\/clock-widget\/\"><span class=\"wc-toolcard__icon\" aria-hidden=\"true\">\ud83e\udde9<\/span><span class=\"wc-toolcard__name\">\u0935\u0947\u092c\u0938\u093e\u0907\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0915\u094d\u0932\u0949\u0915 \u0935\u093f\u091c\u0947\u091f<\/span><span class=\"wc-toolcard__desc\">\u0905\u092a\u0928\u0940 \u0938\u093e\u0907\u091f \u092a\u0930 \u0932\u093e\u0907\u0935 \u0918\u0921\u093c\u0940 \u090f\u092e\u094d\u092c\u0947\u0921 \u0915\u0930\u0947\u0902\u0964<\/span><\/a><\/div><\/section><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":"","bs_cache_bypass_cache":0,"bs_cache_related_page":0},"class_list":["post-72262","page","type-page","status-publish","hentry"],"acf":[],"taxonomy_info":[],"featured_image_src_large":false,"author_info":{"display_name":"clocker","author_link":"https:\/\/www.worldclock.com\/hi\/author\/clocker\/"},"comment_info":"","_links":{"self":[{"href":"https:\/\/www.worldclock.com\/hi\/wp-json\/wp\/v2\/pages\/72262","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.worldclock.com\/hi\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.worldclock.com\/hi\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.worldclock.com\/hi\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.worldclock.com\/hi\/wp-json\/wp\/v2\/comments?post=72262"}],"version-history":[{"count":0,"href":"https:\/\/www.worldclock.com\/hi\/wp-json\/wp\/v2\/pages\/72262\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.worldclock.com\/hi\/wp-json\/wp\/v2\/media?parent=72262"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}