What is an interval timer used for?

Primarily HIIT workouts, circuit training, stretching routines, and any activity with alternating work and rest periods.

Can I customize work and rest durations?

Yes — set separate durations for work intervals and rest intervals, plus the total number of rounds.

Does it beep between intervals?

Yes — an audio cue plays at the start of each work and rest phase.

Can I use this for Tabata?

Yes. Set work to 20 seconds, rest to 10 seconds, and rounds to 8 for a classic Tabata protocol.

HIIT & Tabata Interval Timer

Set work, rest, prep time, and rounds — audio cue between every phase.

Work (seconds)

Rest (seconds)

Sets

Prep (seconds)

Ready

0/8 sets

About this timer

This interval timer is designed for HIIT (High-Intensity Interval Training) and any workout that alternates between work and rest phases. It starts with a short preparation countdown so you can get ready before the first set begins.

An audio beep signals each phase transition. Higher pitch = work phase, lower pitch = rest phase.

How to use it

Set your Work duration (seconds of active effort).
Set your Rest duration (seconds of recovery).
Set the number of Sets (rounds).
Optionally adjust the Prep time — a countdown before the first set.
Click Start. The timer handles all phase transitions automatically.

Common uses

Tabata protocol (20s work / 10s rest / 8 rounds)
HIIT workouts with custom work-to-rest ratios
Circuit training with timed stations
Boxing and martial arts round timer
Stretching and yoga intervals

FAQ

What is an interval timer used for?: Primarily HIIT workouts, circuit training, stretching routines, and any activity with alternating work and rest periods.
Can I customize work and rest durations?: Yes — set separate durations for work intervals and rest intervals, plus the total number of rounds.
Does it beep between intervals?: Yes — an audio cue plays at the start of each work and rest phase.
Can I use this for Tabata?: Yes. Set work to 20 seconds, rest to 10 seconds, and rounds to 8 for a classic Tabata protocol.

Common interval protocols

Tabata — 20s work / 10s rest / 8 rounds. Intense 4-minute protocol proven to improve both aerobic and anaerobic capacity.
HIIT (general) — typically 30–60s work / 15–30s rest, 10–20 rounds depending on fitness level.
Boxing rounds — 3 min work / 1 min rest, 6–12 rounds.
Active recovery — 45s work / 15s rest for lower-intensity circuits.

Gear for your workouts

If you're running HIIT or Tabata sessions, a few basics make a big difference. Resistance bands, a jump rope, or a pull-up bar are compact, affordable, and pair well with interval training. Browse HIIT equipment on Amazon →