Interval Timer
Free online interval timer for HIIT, Tabata, and circuit workouts
Quick Presets
Settings
Phase Guide
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Pick a Preset
Choose HIIT (30/15 × 8), Tabata (20/10 × 8), EMOM, or set your own prepare, work, rest, and round values.
Start Your Workout
Press Start. The screen changes color for each phase — gray to prepare, red to work, green to rest — with audio cues.
Train Hands-Free
Follow the big countdown and round dots without touching your device. A chime marks the end of every workout.
About This Tool
Free online interval timer for HIIT, Tabata, and circuit workouts
Interval training alternates short, intense effort with recovery periods. This timer walks you through every phase — prepare, work, rest — with a giant countdown, round tracker, and audio alerts, so you can train at full intensity without watching the clock.
Presets cover the most popular formats: classic HIIT, Tabata (20 seconds on / 10 seconds off × 8), and EMOM (every minute on the minute). Everything runs in your browser with no registration.
Color-Coded Phases
The whole screen shifts between gray (prepare), red (work), and green (rest), so you always know the phase at a glance.
Loud Audio Alerts
Distinct tones signal the start of work and rest, plus a countdown beep in the final 3 seconds of every phase.
Proven Presets
One-tap HIIT, Tabata, and EMOM presets based on the formats used by trainers worldwide, plus full custom settings.
Learn More
HIIT Workouts — Alternate 30-second sprints with 15-second recoveries for a metabolism-boosting session in under 10 minutes.
Tabata Training — The classic 20/10 protocol: 8 rounds of maximum effort with minimal rest, finished in just 4 minutes.
Strength Circuits — Time work and rest between exercise stations and keep every round perfectly consistent.
Frequently Asked Questions
Authoritative Sources
Standards and research behind this tool, from official specifications to peer-reviewed studies.
Interval training and rhythm practice both rely on structured, repeated timing. High-intensity interval protocols alternate work and rest in fixed windows, while a metronome keeps tempo steady by producing beats at a defined BPM — a device formalized in 1815 and still standard in music education. Youth baseball programs including MLB's Pitch Smart publish age-specific pitch count limits, which coaches track per game and per week to protect young arms.