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What is an interval timer?

An interval timer is a tool that alternates timed periods of work and rest for a set number of rounds. You choose how long you work, how long you rest, and how many rounds — and the timer counts each period, signals the switch with sound and color, and keeps your round count. It's the most flexible workout timer: HIIT, circuit training, bootcamp, EMOM, and Tabata are all just specific interval settings.

A HIIT timer is an interval timer used for high-intensity interval training — typically harder work periods (like 30–45 seconds) against shorter rests. Set the work high and the rest low and this becomes your HIIT timer.

Common interval setups

Style Work Rest Rounds
HIIT (standard)45s15s8–10
HIIT (hard)30s30s10
Circuit / bootcamp50s10sper station
Tabata20s10s8

How to use this interval timer

  1. Set your work seconds, rest seconds, and number of rounds.
  2. Press start. Green = work, coral = rest, with a 3-second countdown beep into each transition.
  3. For a circuit, set rounds to your number of stations and rotate on each switch.
FAQ

Got questions? We’ve got answers.

What's the difference between an interval timer and a HIIT timer?

A HIIT timer is just an interval timer set up for high-intensity training — harder work periods and shorter rests. Same tool, specific settings.

Can I use this for circuit training?

Yes. Set the work period to your time per station and the rounds to your number of stations.

What does EMOM stand for?

Every Minute On the Minute — you begin a new round of work at the start of each interval.

How is an interval timer different from Tabata?

Tabata is one fixed interval setting (20s on, 10s off, 8 rounds). An interval timer lets you set any work, rest, and round values.

Is this interval timer free?

Yes — free in your browser, no download. A free app is available too.

Related: Tabata timer · EMOM timer · AMRAP timer · All workout timers