About the Interval Timer

Our free interval timer is designed for high-intensity workouts, circuit training, and any activity that alternates between work and rest periods. Configure your own custom intervals or choose from popular presets like Tabata, HIIT, and circuit training to get started instantly.

The large, color-coded display makes it easy to see your current phase from across the room. Green indicates work time and red signals rest, so you always know exactly what to do without having to read small text. Audio cues play at each transition, letting you focus entirely on your workout.

Interval Timer Features

Custom Work/Rest Periods — Set any combination of minutes and seconds for your work and rest intervals.
Configurable Rounds — Choose anywhere from 1 to 99 rounds to match your training program.
Built-in Presets — Instantly load Tabata (20s/10s), HIIT (45s/15s), Circuit (40s/20s), and more.
Color-Coded Phases — Green for work, red for rest — visible from across the gym or studio.
Audio Transition Cues — Distinct beep patterns signal when to switch between work and rest.
Progress Tracking — A progress bar and round counter let you see exactly where you are in your workout.
Fullscreen Mode — Fill the entire screen for maximum visibility during group classes or solo training.

Training Protocols

Tabata Training — The classic 20 seconds of all-out effort followed by 10 seconds of rest, repeated for 8 rounds (4 minutes total). Developed by Dr. Izumi Tabata, this protocol is proven to improve both aerobic and anaerobic fitness.
HIIT (High-Intensity Interval Training) — Alternates intense bursts of exercise with short recovery periods. Typical ratios range from 2:1 to 3:1 work-to-rest. Effective for fat burning and cardiovascular conditioning.
Circuit Training — Move through a series of exercises with brief rest between each station. Our 40s/20s preset gives you enough time for quality reps and a brief transition.
Cardio Intervals — Equal work and rest periods (30s/30s) are great for sustained cardiovascular improvement and are accessible for all fitness levels.
Strength Training — Longer work periods (60s) with moderate rest (30s) allow you to perform controlled, time-under-tension sets for muscle building.
Long Intervals — Extended 90-second work periods with 60-second recovery are ideal for endurance athletes and advanced conditioning.

This interval timer works on all modern devices — desktop computers, laptops, tablets, and smartphones. No app installation or account needed. Set your intervals, press start, and focus on your training.