Free Online Interval Timer

Set how long each work interval lasts, how long to rest and how many rounds you want, then press START. The timer beeps at every switch, counts down the last seconds and keeps your screen awake, so you can put your phone down and train.

Quick presets

• 30s on / 30s off: 30s work, 30s rest, 10 rounds
• 40s on / 20s off: 40s work, 20s rest, 8 rounds
• Tabata 20 / 10: 20s work, 10s rest, 8 rounds
• 1 min on / 1 min off: 60s work, 60s rest, 10 rounds

How to use the interval timer

Use the plus and minus buttons to set your work time, rest time and rounds. Turn on the 10-second start delay if you need time to get into position, and the optional voice coach for spoken encouragement during work intervals. Your settings are remembered for next time.

Popular interval settings

Beginners often start with 30 seconds of work and 30 seconds of rest. For more intensity try 40/20, or the classic Tabata protocol of 20 seconds all-out with 10 seconds of rest for 8 rounds. Longer 1:1 intervals of a minute or more work well for running, rowing and cycling.

Frequently asked questions

Is this interval timer free?

Yes. Simple HIIT Timer is completely free, works in any browser and needs no download or account.

Does the interval timer work with my screen off?

The timer keeps your screen awake during a workout so the countdown and sounds keep going. You can also install it to your home screen as an app.

Can I save my interval workouts?

Your settings are remembered on your device. Sign in for free to keep your full workout history, earn medals and sync across devices.

More free timers: HIIT Timer · Workout Timer · Tabata Timer · Gym Timer · Circuit Timer