Interval Timer
Alternate between work and rest periods automatically. Perfect for HIIT and Tabata.
Ready
Round 1 / 8
Quick answer
Set work time, rest time and rounds, or choose a preset such as Tabata (20 seconds work, 10 seconds rest, 8 rounds), and the timer cues every switch with a sound.
- Pick one of the Interval presets, or set work, rest and rounds.
- Press Start.
- Use Skip to jump to the next interval.
Reviewed by the TimerHub team · Last reviewed November 4, 2026 · Data sources
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How to use it
- 1
Set work & rest
Enter how many seconds each work and rest interval should last.
- 2
Choose rounds
Pick how many work/rest rounds to complete in the session.
- 3
Press start
The timer cycles work to rest automatically and beeps at each switch.
- 4
Push through
Follow the on-screen phase and round count until the finish chime.
Perfect for every need
Tabata & HIIT
The classic 20-seconds-on, 10-seconds-off protocol and other high-intensity formats.
- 20/10 x 8 rounds
- 45/15 circuits
- Sprint intervals
Strength circuits
Keep a steady work-rest rhythm across supersets and metcon-style workouts.
- 50/10 EMOM-style
- Kettlebell complexes
- Bodyweight burnouts
Boxing & cardio rounds
Time rounds and rest for heavy bag work, jump rope, or shadow boxing.
- 3-minute rounds
- 60-second rest
- Speed drills
Frequently asked questions
What is the difference between HIIT and Tabata?
Tabata is a specific HIIT protocol: 20 seconds of maximum effort followed by 10 seconds of rest, repeated for 8 rounds (4 minutes). HIIT is the broader category and can use any work-to-rest ratio you like.
Does the timer beep at each interval?
Yes. It plays a short audio cue every time it switches between work and rest, and a longer chime when the whole session is complete, so you never have to watch the screen.
Will the timer stay accurate in a background tab?
It calculates remaining time from your device clock rather than counting down tick by tick, so it stays accurate even if the browser throttles the tab, and each switch between work and rest is on time. On a phone, the browser may pause a background tab or a locked screen: the time is still right when you come back, but the sound can't play while it's paused, so keep the screen on.
Can I skip an interval?
Yes. Use the Skip button to jump straight to the next work or rest interval, which is handy when you finish a set early or want to preview the flow.