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Interval Timer

Set how long you work, how long you rest and how many rounds, or build your own sequence of named steps. The countdown fills the screen and beeps at every change.

Settings

Type times as minutes:seconds, like 1:30, or as seconds. Changes are saved in your browser.

How to use the interval timer

This HIIT timer works for any interval training. Open Settings and set the work and rest times, the number of rounds and, if you repeat the block, the number of sets with a longer rest between them. Times can be typed as 0:45 or simply 45. Then press Start or tap the clock. After a short get ready countdown the face turns solid for work and plain for rest, with the round and set number underneath and the next part shown below that.

A beep sounds on each of the last 3 seconds of a part, a high tone marks the start of work and a low tone the start of rest. Tap the clock to pause. Skip moves on, Back repeats the part you are in, and Undo reverses any of it. Settings, the running clock and a log of finished workouts are saved in your browser, and nothing is sent anywhere.

Custom intervals for circuits

Tick Custom sequence of steps to replace the simple work and rest pair with your own list, for example Squats 45 seconds, Rest 15, Push-ups 40, Rest 20, Plank 60. Name each step, give it a length and mark it as work or rest; up to 30 steps. One round runs the whole list, and the timer repeats it for the number of rounds and sets you choose. The step name is what the big screen shows, so everyone in the room knows what comes next.

A rest at the end of the list is left out on the last round, and a rest between sets replaces it when you do several sets. The Chart panel draws the full plan as bars, and Print sheet gives the plan as a table with a column to tick off each part.

For a fixed 20 and 10 protocol use the tabata timer; to count sets and reps by hand, the rep counter does that with a rest timer.

Keyboard shortcuts

Questions

What work and rest times should I use for HIIT?

There is no single right answer: it depends on the exercise, your fitness and what a coach or program asks for. The quick buttons in Settings set 30 and 30, 40 and 20, or 45 and 15 seconds as starting points, and you can type any other times.

Does the workout timer keep going if I switch apps?

Yes. The time is calculated from when you pressed Start, so switching apps, locking the phone or reloading the page does not lose any. Sound may pause while the page is in the background, so keep it on screen when you rely on the beeps.

Can I save more than one workout?

The page keeps one setup at a time. To keep another, press Share link and save the link: opening it later loads that workout, and your current one can be brought back with Undo.

Can I export what I did?

Download CSV gives a file with every part of the plan and the log of finished workouts, with the date and length of each. It opens in Excel, Numbers or Google Sheets.

More in Sport and fitness

Put this interval timer on your website

Free for classrooms, clubs, blogs and shops: paste this code into any page. It works the same inside your site, and counts stay in each visitor's own browser. For a dark version, add ?theme=dark after /interval-timer/ in the code.