Interval Timer

This interval timer runs your whole workout for you: a get-ready countdown, every work and rest interval, rounds, sets and a cool-down. It beeps for the last three seconds, says the next interval out loud and turns red for work and green for rest, so you can follow it from across the room. Load Tabata, HIIT, EMOM, boxing or run/walk in one tap, use random interval lengths, or build a custom circuit with a name for every exercise.

How to Use the Interval Timer

1. Pick a workout. Tap one of the quick workouts, or type your own work time, rest time and number of rounds. Times can be typed as seconds (45) or minutes and seconds (1:30).
2. Add sets if you want. Sets repeat the rounds with a longer rest between them, for example 3 sets of 8 rounds with a 1 minute break.
3. Or build a circuit. Choose Custom intervals, name each exercise, set its time and repeat the list as many times as you like.
4. Press Start. Put the phone where you can see it, or tap full screen. Space pauses, the arrow keys skip back and forward.
5. Save it for next time. Give the workout a name and save it, or copy its link to send to a training partner or your class.

Popular Interval Workouts

Times are for the intervals only, without the get-ready countdown or a cool-down.

Choosing Your Work and Rest Times

• Start with more rest. A 1:2 work-to-rest ratio such as 20/40 lets you keep good form. Move to 1:1 and then 2:1 as you get fitter.
• Hard means hard. Short intervals only work if the effort is high. If you could talk through the work interval, make it faster rather than longer.
• Add one thing at a time. Each week add a round, five seconds of work or a set, not all three.
• Warm up and cool down. Set a get-ready of a few minutes for a warm-up, and a cool-down to walk or stretch at the end.

Frequently Asked Questions

How do I use this interval timer?

Pick a quick workout such as Tabata, or enter your own work time, rest time and number of rounds, then press Start. The timer counts down each interval, beeps for the last three seconds, says what comes next and changes color between work and rest.

What is a Tabata workout?

Tabata is 20 seconds of all-out effort followed by 10 seconds of rest, repeated 8 times, for about 4 minutes in total. Choose Tabata 20/10 × 8 to load it. Add sets and a rest between sets for a longer session.

How do I set up my own intervals?

Choose Custom intervals and edit the list: give every interval a name such as Squats or Rest, a time and a type, add or reorder rows, and choose how many times the list repeats. The timer says each name out loud, so you know which exercise is next without looking.

What is a random interval timer?

With Random interval lengths on, every work and rest interval gets a different length between the two numbers you set. Because you cannot pace yourself for a known end, it is popular for agility drills, sparring, reaction training and keeping workouts unpredictable.

What work-to-rest ratio should I use?

Beginners usually start with twice as much rest as work, for example 20 seconds on and 40 off. A 1:1 ratio such as 30/30 suits most people, and 2:1 ratios such as 40/20 or Tabata's 20/10 are hard. Increase the work time or the rounds a little each week.

Does the timer keep running if I lock my phone or switch apps?

The timer keeps the screen awake while it runs, and it always counts from the real time, so it is still right when you come back to the tab. Some phones pause web pages that are in the background, so keep the page open on screen for the beeps and voice to play on time.

Can I save a workout or send it to someone?

Yes. Type a name and press Save to keep the workout in this browser, or press Copy workout link to get a link that opens the timer with the same settings on any phone or computer.

Can I use it for running or boxing?

Yes. Run 1 / walk 1:30 × 8 is a common run-walk plan, and Boxing 3 min × 12 times three-minute rounds with one minute of rest. Change the times to match your plan or your fight rules.

Is it free?

Yes. The interval timer is free, with no sign-up, and works on phones, tablets and computers.