Interval Timer

HIIT and workout timer — set work time, rest time, and number of sets.

Ready

0/8 sets

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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

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

  • Tabata protocol (20 sec work / 10 sec rest × 8 rounds)
  • HIIT cardio and circuit training
  • Weightlifting with timed rest periods
  • Stretching and yoga flows with timed holds
  • Study sprints with structured breaks

FAQ

What is the classic Tabata setting?
20 seconds work, 10 seconds rest, 8 sets. Set prep to 0 if you want to start immediately.
Can I set rest to zero?
Yes — set Rest to 0 for back-to-back sets with no rest period.
Does it work in the background?
Yes. Time tracking is based on real wall-clock time, so it remains accurate when the tab is not active.