Interval timer
Set your work time, rest time and rounds. The timer beeps at every change, so you can focus on the exercise.
Get ready
8 rounds of 20 s work and 10 s rest
Total workout time: 04:00
Intervals
An online interval timer for workouts
An interval timer alternates a work period with a rest period for a number of rounds. Set how many seconds you work, how many you rest and how many rounds, then press Start. A short beep marks every change, and a longer one marks the end of the last round. Use it for HIIT, circuits, stretching, drills, study sprints or any routine that repeats.
How to use the interval timer
- Choose a preset above, or type your own get-ready, work and rest seconds and the number of rounds.
- Press Test sound once so you know the volume is right.
- Press Start. The timer counts down the get-ready seconds, then work, rest, work … until the last round.
- Use Pause when you need a break, Skip to jump to the next phase and Reset to start over.
Keyboard: Space starts or pauses, S skips and R resets while paused.
Tabata timer
The Tabata protocol is 20 seconds of very hard work followed by 10 seconds of rest, repeated for eight rounds – four minutes in total. It comes from a 1996 study by Izumi Tabata and colleagues, in which participants did seven to eight sets of 20 seconds of very hard cycling with 10 seconds of rest between sets. Choose the Tabata preset to load it as a Tabata timer. This page is a timer, not exercise advice.
Source: Tabata et al., Medicine and Science in Sports and Exercise, 1996 (PubMed) (opens in a new tab)
HIIT, circuit and rest timer presets
| Preset | Work | Rest | Rounds | Total with 10 s get-ready |
|---|---|---|---|---|
| Tabata | 20 s | 10 s | 8 | 04:00 |
| HIIT | 30 s | 30 s | 10 | 09:40 |
| Circuit | 40 s | 20 s | 8 | 07:50 |
| Boxing | 180 s | 60 s | 6 | 23:10 |
| EMOM | 60 s | 0 s | 10 | 10:10 |
| Stretch | 30 s | 10 s | 6 | 04:00 |
Good to know
The countdown is deadline-based, so a busy tab does not make it drift, but browsers may delay sounds in background tabs – keep this page open and visible. Settings and progress stay in this tab only while your browser allows it. For one plain countdown use the 1 minute timer; for study cycles use the Pomodoro timer; to show a workout on a wall, open the full screen timer.
Frequently asked questions
Still have a question? Get in touch
What is an interval timer?
A timer that repeats a work period and a rest period for a set number of rounds, with a sound at every change, so you can follow a routine without watching the clock.
How do I set a Tabata timer?
Choose the Tabata preset: 10 seconds to get ready, then 20 seconds of work and 10 seconds of rest for 8 rounds, which takes 4 minutes in all because the timer skips the final rest.
Can I set my own work and rest times?
Yes. Open the Intervals settings and enter your own get-ready, work and rest seconds and the number of rounds. Set rest to 0 for back-to-back work rounds, as in an EMOM.
Does the interval timer beep at each change?
Yes. A short sound plays when work starts and when rest starts, and a longer one when the last round ends. Choose Off in the Sound menu for silence.
Will it keep working if I switch tabs?
The timing stays correct, because it is based on the clock, but browsers can delay sounds in background tabs. Keep the page visible, or use the full screen timer view on a second device.