Interval Timer
Create custom interval training timers for HIIT workouts, Tabata sessions, EMOM exercises, boxing rounds, and circuit training. Our free interval timer supports unlimited work/rest sequences with visual and audio cues.
Perfect for high-intensity interval training (HIIT), Tabata protocol (20 seconds on, 10 seconds off), EMOM (every minute on the minute), boxing timer, CrossFit workouts, and any custom interval sequence.
Choose from pre-built workout templates or create your own custom sequences. Set work intervals, rest intervals, rounds, and rest between rounds. The timer includes countdown beeps, color coding, and large display for easy viewing during workouts.
How to Create Your Interval Workout
- Choose a template (HIIT, Tabata, EMOM) or create custom intervals
- Set your work interval duration (e.g., 30 seconds, 40 seconds, 1 minute)
- Set your rest interval duration (e.g., 10 seconds, 15 seconds, 30 seconds)
- Enter number of rounds/cycles
- Add rest between sets if needed
- Click Start and follow the timer for your workout
Workout Types & Interval Timer Uses
- HIIT Workouts: High-Intensity Interval Training: 30 seconds work, 15 seconds rest. Perfect for burpees, mountain climbers, jump squats, and cardio exercises.
- Tabata Training: Classic Tabata: 20 seconds intense work, 10 seconds rest, 8 rounds (4 minutes total). Excellent for fat burning and endurance.
- EMOM Workouts: Every Minute On the Minute: Start exercise at 0:00, rest remainder of minute. Great for strength and conditioning.
- Boxing & MMA: Boxing rounds: 3 minutes work, 1 minute rest. Perfect for heavy bag training, shadow boxing, or sparring practice.
- Circuit Training: Custom intervals for rotating through exercise stations. 45 seconds work, 15 seconds transition time.
- CrossFit WODs: AMRAP (As Many Rounds As Possible) and timed workouts. Set intervals for different movements.
Frequently Asked Questions
What's the difference between HIIT and Tabata?
Tabata is a specific type of HIIT with fixed intervals: 20 seconds intense work, 10 seconds rest for 8 rounds. HIIT is more general and can use any work/rest ratio.
What does EMOM mean?
EMOM stands for 'Every Minute On the Minute'. You perform a set number of reps at the start of each minute, then rest for the remainder of that minute.
Can I create custom interval sequences?
Yes! You can create any interval sequence you want - different work/rest times for each round, varying intervals, or complex circuits.
What are the best HIIT interval times?
Popular ratios: 30:15 (30s work, 15s rest), 40:20, 45:15, or 1:00:30. Beginners start with longer rest, advanced use shorter rest.