Interval Timer

A HIIT timer automates the work/rest cycles of high-intensity interval training. Instead of watching a clock, you follow visual and audio signals: work hard during the work phase, recover during the rest phase, and repeat for the set number of rounds.

Tabata is a specific HIIT protocol: 20 seconds of maximum effort, 10 seconds of rest, repeated 8 times (4 minutes total). General HIIT uses longer intervals, typically 30–60 seconds of work with 15–60 seconds of rest.

Beginners often start with 4–6 rounds, while conditioned athletes complete 8–12. The preset defaults (8 rounds of 30/15) give a roughly 6-minute session — adjust based on your fitness and the difficulty of the exercise.

The timer runs in your browser. Keep the tab open and in the foreground during your workout for alerts to fire on time — most mobile browsers pause timers in background tabs.

Yes. EMOM (every minute on the minute) means starting a fixed effort at the top of each minute. Set work to 60 seconds and rest to 0 — a new round begins automatically each minute for your chosen number of rounds.