Free online workout timer
Interval Timer
Set your rounds, follow the signal and keep moving.
Custom Workout Settings
How to use the interval timer
Choose a preset or enter your own number of rounds, work period and rest period. Press Apply settings, then Start. A signal marks each change between work and recovery, while the large display shows the current round and remaining time.
One timer for boxing, HIIT and circuits
Use three-minute rounds for boxing practice, five-minute rounds for MMA training, shorter work-and-rest intervals for HIIT, or the classic 20/10 Tabata pattern. Custom settings also work for skipping, bag work, sprints, rowing and gym circuits.
Popular interval presets
| Workout | Work | Rest | Rounds |
|---|---|---|---|
| Boxing | 3 minutes | 1 minute | 8 |
| MMA | 5 minutes | 1 minute | 5 |
| HIIT | 40 seconds | 20 seconds | 10 |
| Tabata | 20 seconds | 10 seconds | 8 |
Train safely
Intervals can be demanding. Warm up first, use a pace appropriate to your fitness and stop for pain, dizziness or unusual breathlessness. This timer provides timing signals only and is not a substitute for coaching or medical advice.
Interval timer questions
What is the difference between work and rest?
Work is the active exercise period. Rest is the recovery period before the next round begins.
Can I use it without rest periods?
Yes. Set the rest time to zero and the next work round begins immediately after the signal.
Does it keep running in another browser tab?
Yes. The engine calculates time from timestamps rather than relying only on screen updates, so it corrects itself when you return to the tab.