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Interval Timer (HIIT & Tabata)
A free interval timer for HIIT and Tabata: ready-made 20/10, 30/30, 40/20 and 45/15 workouts or your own work, rest and rounds, with beeps and a 3-second countdown.
Interval timer (HIIT & Tabata)
Work, rest, repeat. A beep marks each change, with a countdown in the last 3 seconds. 10-second get-ready first.
Workout
Ready?
20
8 rounds · total 4:00
Check with a doctor before starting hard exercise if you have a heart condition, high blood pressure or are new to exercise. Stop if you feel chest pain, dizziness or unusual breathlessness.
✅ Rules last checked:
📚 Official sources: WHO: Physical activity fact sheet
We build every tool from the official rules and re-check them when they change. Always confirm with the official source before you rely on a result.
🛠️ Spotted a mistake or an out-of-date rule? Tell us
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Questions people ask
Does it work with the screen locked?+
Keep the page open and the screen on for the beeps. Some phones pause timers when the screen locks.
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