Interval Timer
Free online interval timer with all the popular presets — and a fully customizable timer on the homepage if you need something different.
What is an interval timer?
An interval timer alternates between two or more time periods automatically. The most common pattern is a "work" interval and a "rest" interval, repeated for a fixed number of rounds. Interval timers are essential for any structured workout where consistent timing matters — HIIT, Tabata, EMOMs, circuit training, boxing rounds, even meditation and breathing exercises.
How to use this interval timer
This page links to the most common interval formats below. For fully custom intervals, head to the homepage, where you can set any duration and round count.
Common interval timer presets
- Tabata (20/10 × 8): the original 4-minute high-intensity protocol.
- 30/30 HIIT: balanced 1:1 work-to-rest, beginner-friendly.
- 45/15 HIIT: longer work intervals for strength-endurance circuits.
- EMOM: "Every Minute on the Minute" — fixed work, variable rest.
- Boxing rounds (3 min / 1 min): standard combat sports round timer.
- Circuit training: 60-second stations for full-body workouts.
How to choose an interval format
- Pure cardio HIIT: 30/30 or Tabata. Short, intense, mostly bodyweight.
- Strength endurance: 45/15 or 60/30. Longer work for compound lifts.
- Skill or olympic-style work: EMOM. Fixed work, recovery scales with your pace.
- Combat sports: 3-minute rounds with 1-minute rests for boxing, 5-minute rounds for MMA.
- General conditioning circuits: 60-second stations rotating through 6–10 exercises.
Custom intervals
If none of the presets match your needs, the homepage timer lets you set any duration (in minutes and seconds) and any number of rounds. Pick a sound, hit start, and the timer loops your interval until your target round count.
Frequently asked questions
What is the difference between an interval timer and a regular timer?
A regular timer counts down once and stops. An interval timer alternates between two or more periods (typically 'work' and 'rest') and loops automatically for a set number of rounds.
What's the best interval timer format for beginners?
For HIIT beginners, 30/30 (30 seconds work, 30 seconds rest) is the most sustainable format and easiest to maintain good form through.
Can I customize the work and rest times?
Yes — head to the homepage for a fully customizable interval timer where you can set any duration and round count.
How many interval rounds should I do?
Depends on the format. Tabata is fixed at 8 rounds (4 minutes total). 30/30 sessions are typically 8–20 rounds. EMOMs run 10–30 minutes. Match the round count to the intensity of the format.