Interval Timer for HIIT and Tabata
Set work seconds, rest seconds and the number of rounds, or pick a preset. The timer switches phases by itself, with a different sound for work and rest so you never have to look.
The ring turns green during rest, and the label under the digits shows the phase and round. Three short pips warn you before every change.
Total 3:50 · 8 rounds
Space start/pause · R reset · F fullscreen · M mute
The presets
Tabata 20/10 × 8
Twenty seconds flat out, ten seconds off, eight times: just under four minutes. It is built around maximal effort, so choose a movement you can push safely, such as bike sprints or squat jumps.
EMOM 60/0 × 10
Every minute on the minute: do a fixed set of reps as each minute starts and rest for whatever is left of it. There is no separate rest phase; the minute is the interval.
40/20 × 10
Forty seconds of work and twenty of rest, ten times. A common circuit format that leaves enough time to move to the next station.
30/30 × 8
Equal work and rest. Far easier to sustain than Tabata, and a sensible first session for running, rowing or skipping intervals.
Tips
- Press Space to pause mid-round, for example to fix a strap; resuming continues the same phase from where it stopped.
- Set rest to 0 for EMOM-style blocks, and the timer simply runs consecutive work intervals.
- The total workout length under the presets updates as you edit the three fields.
- On mute, the ring colour and phase label still change, and most phones vibrate at each switch.
Questions
What is a Tabata workout?
A protocol from Izumi Tabata’s 1996 study of trained cyclists: eight rounds of 20 seconds at very high intensity separated by 10 seconds of rest. The original effort level was well above what most gym classes using the name ask for.
Is there a rest after the final round?
No. The session ends when the last work interval finishes, so a Tabata here lasts 3 minutes 50 seconds and the alarm marks the end. Add a cool-down of your own afterwards.
Will the beeps play if I switch to a music app?
On a computer, yes: every phase sound is scheduled on the browser’s audio clock when you press start, so it plays on time from a background tab. Phones often suspend background tabs, so keep this page in front there.