Interval Timer

Build your own interval routine: set the work time, the rest time and the number of rounds, and this timer cycles through them automatically with a chime at every switch. Share your routine with a single link, or drop it into a workout on your own site.

Focus

00:00

Cycle 1

Work (sec) Rest (sec) Rounds

Auto-advances through each phase. Space start/pause · S skip · R reset · F full screen.

About the Interval Timer

In short

An interval timer loops work and rest rounds automatically, so you can run HIIT, EMOM, AMRAP or circuits completely hands-free.

The magic word here is loop. A plain countdown runs once and stops. Turn loop on and the same clock repeats over and over, beeping at the end of every round so you never have to watch the screen.

That one switch turns a timer into an interval training machine - Short bursts of effort split by planned rest. Set your work time, tap loop, and keep your eyes on your form instead of the numbers.

Popular interval formats

Most training follows a set work-to-rest ratio - How long you push versus how long you recover. Here are the formats people loop most:

Format	Work	Rest	Great for
Tabata	20 sec	10 sec	Fast, all-out HIIT (8 rounds)
EMOM	Starts every 60 sec	Whatever time is left	Strength and skill work
AMRAP	One long block	None	Testing your limits
Circuit	45 sec per station	15 sec	Full-body station workouts
Sprint intervals	30 sec	90 sec	Cardio and endurance

Want the classic 20/10 already built and counted for you? Jump to the preset Tabata timer.

Tip: Beginners should start with a gentler 1:2 ratio, like 30 seconds of work and 60 seconds of rest, then tighten it toward 1:1 as you get fitter.

Tip: The timer repeats forever but won't count for you, so track rounds with a tally or say the number out loud each time it beeps.

Tip: Go full screen and turn the volume up. When you're mid-burpee, a loud beep and a big clock beat squinting at a phone across the room.

Why intervals beat a plain clock

Effort in short bursts sends your heart rate soaring. The rest that follows lets you recover just enough to hit the next round hard again. Keep alternating and you hold a high intensity far longer than one steady grind ever could.

That push-recover pattern is the whole idea behind HIIT. It burns energy during the work and keeps burning after, so you get a big result from a short session. Even a handful of 30-second work bouts can leave you breathing hard.

There is a mental win too. A fixed rest keeps you honest - When the beep says go, you go, instead of drifting. Want the science and sample plans? Read the HIIT and interval training guide.

How to Use the Interval Timer

Set work, rest and roundsEnter your own numbers, like 30 seconds of work and 15 of rest for 8 rounds, then tap Build routine.
Press StartThe timer counts your first work interval, chimes, and moves straight into rest, then the next round.
Share itCopy the routine link to send it to a training partner, or come back to the same workout any time.
Go full screen (optional)Expand to full screen so you can read your intervals from across the room.

Browse all online timer tools by activity and timer type.

For audible alerts, keep the page open and test the sound. Browser alarm limits.

Best Uses for the Interval Timer

HIIT

Drive high-intensity work/rest intervals hands-free.

Circuit training

Time each station and loop through the circuit.

EMOM workouts

Run every-minute-on-the-minute sessions with an automatic restart.

Focus rounds

Repeat Pomodoro-style focus blocks without resetting the clock.

Interval Timer Compared With Similar Timers

Tool	Choose it when
Tabata Timer	you want classic Tabata without setup
HIIT Timer	you want workout-specific work and recovery labels
EMOM Timer	you need every-minute-on-the-minute cues
Boxing Timer	you need named rounds, rests and boxing bells
Workout Timer	you only need to cap the whole session

Related Online Timers

1 minute 2 minutes 3 minutes 5 minutes 10 minutes 15 minutes 20 minutes 25 minutes 30 minutes 45 minutes 50 minutes 1 hour 2 hours 30 sec 10 sec 20 sec

Interval Timer - FAQ

How do I set my own intervals?

Enter your work seconds, rest seconds and the number of rounds, then tap Build routine. The timer cycles through them automatically, with a chime at every switch.

Can I share my routine?

Yes. Once you have built a routine, copy the link. Anyone who opens it gets the exact same work, rest and rounds, ready to start.

Want the classic Tabata format?

For the fixed 20 seconds on / 10 off protocol, use the dedicated Tabata timer, which is preset to eight rounds.

Is the interval timer free?

Yes - Free, with no sign-up and no download.

What's a good work-to-rest ratio to start with?

Beginners do well with 1:2 - For example, 30 seconds of work and 60 seconds of rest. As your fitness climbs, tighten it toward the 1:1 or 2:1 that harder HIIT and Tabata sessions use.

Can I run an EMOM or AMRAP with it?

Yes. For EMOM, set a 60-second interval and loop it, then start a new set each time it beeps. For AMRAP, set one long block with loop off and do as many rounds as you can before the alarm rings.

Want a timer on your own page? Build an iframe embed with a custom title, theme and dimensions.