Custom work/rest rounds for HIIT, boxing, and gym training.
Free Interval Timer for HIIT & Workouts
Build the perfect interval workout with this customizable timer. Set your work time, rest time, and number of rounds — ideal for HIIT, Tabata, boxing, circuit training, and any time-based fitness routine.
Popular Interval Settings
Tabata: 20 seconds work, 10 seconds rest, 8 rounds. Classic HIIT: 40 seconds work, 20 seconds rest, 8–12 rounds. Boxing rounds: 3 minutes work, 1 minute rest. EMOM: Set your work to 60 seconds and complete your reps within each minute. Configure any combination using the settings panel.
How to Use the Interval Timer
Set your work time, rest time, number of rounds, and prepare time in the settings panel, then press Begin Workout. A countdown from your prepare time gives you a moment to get ready before the first work interval starts. Sound alerts signal each transition between work and rest.
Frequently Asked Questions
What are Tabata intervals?
Tabata is a specific HIIT protocol: 20 seconds maximum effort, 10 seconds rest, repeated 8 times for a 4-minute total. Set the interval timer to 20s work, 10s rest, 8 rounds.
Can I use this timer at the gym on my phone?
Yes. The interval timer is mobile-optimized. Keep your phone screen on during the workout — the large display is easy to read between sets.
What does the prepare time do?
The prepare time is a countdown before the first work interval begins — giving you a moment to get into position before the workout starts.