BYTETOOLS

Interval Timer (HIIT and Tabata)

A free online HIIT and Tabata interval timer with work and rest phases, rounds, sets, countdown beeps and a large high-contrast display.

Get ready
00:10
Round 0 of 8
04:00
Total workout
04:00
Time remaining
00:00
Elapsed
02:40
Working time

Timer settings

Workout plan

#PhaseRoundLengthStarts at
1Get ready—10s00:00
2Work120s00:10
3Rest110s00:30
4Work220s00:40
5Rest210s01:00
6Work320s01:10
7Rest310s01:30
8Work420s01:40
9Rest410s02:00
10Work520s02:10
11Rest510s02:30
12Work620s02:40
13Rest610s03:00
14Work720s03:10
15Rest710s03:30
16Work820s03:40

The timer runs entirely in this tab: it counts real elapsed time from a high-resolution clock, so it stays accurate even if a frame is dropped or the tab is briefly throttled. Nothing is uploaded and no account is needed. Keep the tab visible and your screen unlocked — phones suspend background tabs, which silences the beeps until you return.

What is the Interval Timer (HIIT and Tabata)?

This is a work-and-rest interval timer for HIIT, Tabata, EMOM and circuit training. Set the work period, the rest period, how many rounds make a set and how many sets you want, and the timer walks through the whole workout with a colour-coded full-width display you can read from across the room.

  • Tabata, EMOM, 40/20 HIIT and circuit presets, or fully custom settings
  • Work, rest, rounds, sets and a separate break between sets
  • Drift-free timing from a high-resolution clock, not a tick counter
  • Countdown beeps in the last three seconds and a distinct tone at each phase change
  • Large colour-coded display with a progress bar, readable across a room
  • Full workout plan listed in advance with total and working time

How to use the Interval Timer (HIIT and Tabata)

  1. 1

    Pick a preset, or set the prepare, work, rest, rounds, sets and set-break values yourself.

  2. 2

    Check the workout plan table below to confirm the phases and total time before you start.

  3. 3

    Press Start. The big display shows the current phase, the time left in it and which round you are on.

  4. 4

    Use Pause to hold, Skip phase to jump to the next block, and Reset to go back to the beginning.

  5. 5

    Toggle Sound off if you want to train silently.

About the Interval Timer (HIIT and Tabata)

This is a work-and-rest interval timer for HIIT, Tabata, EMOM and circuit training. Set the work period, the rest period, how many rounds make a set and how many sets you want, and the timer walks through the whole workout with a colour-coded full-width display you can read from across the room.

It counts real elapsed time from a high-resolution clock rather than adding up ticks, so a dropped frame or a briefly throttled tab cannot make it drift. Countdown beeps fire in the last three seconds of every phase and a longer tone marks each change, all synthesised in the browser so there is nothing to download.

Presets cover Tabata, EMOM, 40/20 HIIT and a three-set circuit, or you can set every value yourself. Nothing is uploaded and no account is needed. Keep the tab visible while you train — phones suspend background tabs, which silences the beeps until you come back.

Frequently asked questions

What is a Tabata timer?

Tabata is eight rounds of 20 seconds of maximum effort with 10 seconds of rest, four minutes in total. Choosing the Tabata preset sets exactly that, plus a ten-second prepare countdown before the first round.

Does the timer keep working if I switch tabs?

It keeps counting real elapsed time, so when you come back the display is correct rather than behind. Browsers throttle background tabs though, so beeps may not sound while the tab is hidden — keep it visible during a workout.

What is an EMOM workout?

Every Minute On the Minute: you start a set of reps at the top of each minute and rest for whatever is left. The EMOM preset sets a 60-second work period with no rest, so the timer simply signals each new minute.

Can I set different work and rest times for each round?

Not per round, no. The work and rest values apply to every round in a set, which is how HIIT, Tabata and circuit protocols are normally written. You can vary the workout by using several sets with a longer break between them.

Why can I not hear the beeps?

Browsers block audio until you interact with the page, so the first Start press unlocks it. Check that Sound is on, that your device is not on silent, and that the tab is in the foreground.

Is this timer free and does it need an account?

It is completely free with no sign-up. Everything runs as JavaScript in your browser, nothing is uploaded, and the page keeps working with no network connection once loaded.

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