Interval Timer
Free online interval timer for HIIT, Tabata and circuit workouts. Set work, rest and rounds, get audio beeps, and follow a big progress ring from any phone.
Total workout time: 4:00
How to use the interval timer
Choose a preset or set your own work time, rest time and number of rounds, then press Start. The ring turns lime during work and blue during rest, and you'll hear a short beep at each change plus a countdown in the last three seconds. Keep your phone screen on during the workout.
Workouts to pair it with
- 30-minute full-body home workout — use 40 seconds on, 20 off.
- 10 basic calisthenics exercises — beginners start at 30/30.
- HIIT vs steady-state cardio — when intervals make sense.
Frequently asked questions
What is a Tabata workout?
Eight rounds of 20 seconds of very hard work followed by 10 seconds of rest, four minutes in total.
How long should a HIIT workout be?
For most people 10 to 25 minutes of intervals, plus a warm-up and cooldown, is plenty. Two or three sessions a week is a good limit.
Does the timer work on my phone?
Yes. It runs in your mobile browser. Tap Start once so the browser allows sound, and keep the screen awake.
Disclaimer: Results are estimates for healthy adults and are not medical advice.