Interval Timer — Full Screen HIIT & Circuit Timer
Set your work seconds, rest seconds, and total rounds. Get loud audio cues between intervals so you never have to glance at the timer mid-burpee.
About the interval timer
An interval timer alternates between timed work and rest periods for a set number of rounds, beeping at each switch so you never have to watch the clock. Set your work seconds, rest seconds and round count, and it runs the whole session hands-free.
It plays one sound to start work and another for rest, and counts down each round on a display you can read across a gym. Use any seconds you like — Tabata (20 on, 10 off), EMOM, custom HIIT or a physio warm-up — and save setups as presets.
Common interval formats
| Format | Work | Rest |
|---|---|---|
| Tabata | 20 sec | 10 sec |
| Classic HIIT | 40 sec | 20 sec |
| Beginner | 30 sec | 30 sec |
| Strength circuit | 45 sec | 60-90 sec |
When to use the interval timer
- Tabata — eight rounds of 20 seconds work, 10 seconds rest.
- HIIT classes at home — 30 seconds work, 15 seconds rest, 8 rounds.
- EMOM (every minute on the minute) — short bursts of strength every 60 seconds.
- Boxing rounds — 3-minute work, 1-minute rest, 3-12 rounds.
- Yoga and stretching — 60 seconds per pose, 10 seconds to switch.
- Physical-therapy circuits at a fixed cadence.
- Sprint intervals on a treadmill or track — work fast, walk slow, repeat.
How to use the interval timer
- Set the work seconds, rest seconds and number of rounds.
- Optional: tap a preset — HIIT, Tabata or EMOM — to fill the fields instantly.
- Press Start. A chime kicks off each work block; a beep marks the start of every rest period.
- Watch the round counter — it tells you exactly which rep you're on.
- When all rounds finish, the screen shows Done.
Tips for interval training
- Pick a work-to-rest ratio that matches your goal: 1:1 for endurance, 2:1 for power, 1:2 for explosive sprint work.
- Beginners should try four Tabata rounds before eight.
- Use landscape and full screen to read the timer across the room.
- Cast the screen to a TV for group workouts.
- Save the configurations you use most as presets so you never have to re-enter the numbers.
Interval timer FAQ
What is Tabata?
A HIIT protocol from Dr Izumi Tabata: 20 seconds all-out, 10 seconds rest, eight rounds — four minutes. The Tabata preset sets it in one tap.
Can I have rest as zero seconds?
Yes — set rest to 0 for an EMOM-style timer where each round runs straight into the next. The timer skips the rest phase entirely.
What's the difference between rounds and rest?
A round is one work + one rest cycle. The number of rounds is how many of those cycles to complete. Rest is the pause length inside each cycle.
Do you have a beep on the last three seconds?
Right now the cue plays at the start of each phase. A 'last three' countdown beep is on the roadmap — let us know if you'd like to vote it up.
Can I share a preset with a friend?
Saved presets stay in your browser. To share, just tell your friend the work, rest and rounds — entering them takes about ten seconds.
Can I use it as an AMRAP or boxing timer?
Yes. For AMRAP, set one long work period (for example 12 minutes) and do as many rounds as possible. For a boxing timer, use 3 minute rounds with 1 minute of rest. It works as a general workout timer for circuits too.