Interval Timer for HIIT
Configure work and rest durations, number of rounds, and a preparation countdown. Phase indicators and a progress bar keep you on track.
HIIT Interval Timer
This interval timer alternates between work and rest periods in configurable rounds. It is designed for high-intensity interval training, circuit workouts, Tabata, and any exercise routine that requires timed sets with fixed rest periods.
How to Use
- Set your work duration (how long each exercise lasts), rest duration (break between exercises), number of rounds, and optional prep countdown.
- Click Start. A preparation countdown begins first (if set above 0).
- Work and rest phases alternate automatically with audio beeps at each transition.
- A progress bar shows time remaining in the current phase. The round counter tracks your progress.
Popular Presets
- Tabata: Work 20s, Rest 10s, 8 rounds, Prep 5s
- Beginner HIIT: Work 30s, Rest 10s, 8 rounds, Prep 5s
- Advanced HIIT: Work 40s, Rest 20s, 12 rounds, Prep 5s
- Circuit Training: Work 45s, Rest 15s, 10 rounds, Prep 10s
Frequently Asked Questions
What is an interval timer used for?
An interval timer alternates between work and rest periods in repeated rounds. It is commonly used for HIIT workouts, circuit training, Tabata, and any exercise routine that requires timed sets with fixed rest periods.
What is a good HIIT interval setup for beginners?
A common beginner setup is 30 seconds of work with 10 seconds of rest for 8 rounds (total about 5 minutes). As you get fitter, increase work time or rounds, or decrease rest time.
What is Tabata format?
Tabata is a specific HIIT protocol: 20 seconds of maximum effort work followed by 10 seconds of rest, repeated for 8 rounds. Total time is 4 minutes. Set work to 20, rest to 10, rounds to 8, and prep to 5 to follow Tabata.
Related Tools
Pomodoro Timer · Countdown Timer · Stopwatch · Count Up Timer