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 and calls out "work" and "rest" at every switch and keeps your screen awake, so you can put your phone down and train. It works in any browser on your phone, tablet or laptop.

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
• Running: 1 min fast / 2 min easy: 60s work, 120s rest, 8 rounds
• Sprints: 15s / 45s: 15s work, 45s rest, 10 rounds

How to use the interval timer

Use the plus and minus buttons to set your work time, rest time and rounds, or tap a preset above. Turn on the 5-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, and the timer ends after the last work interval, with no extra rest.

What is interval training?

Interval training alternates short periods of hard effort with periods of rest or easy movement. Because you recover between efforts, you can work harder than you could at a steady pace, which makes intervals one of the most time-efficient ways to build fitness. An interval timer does the counting for you, so every effort and every rest is the same length.

Choosing work and rest times

Think in ratios. A 1:1 ratio such as 30 seconds on and 30 seconds off suits beginners and longer sessions. A 2:1 ratio such as 40/20, or Tabata's 20/10, is harder because you get less recovery. A 1:2 or 1:3 ratio such as 15 seconds of sprinting and 45 seconds of rest lets you go all-out on every effort. Start easier than you think and add rounds before you cut the rest.

Interval timer for running, cycling and rowing

After a 5 to 10 minute warm-up, try 1 minute fast and 2 minutes easy for 8 rounds, or 30 seconds hard and 30 seconds easy for 10 rounds. The same settings work on a bike, rower or treadmill. For a gentler version, alternate 3 minutes of brisk walking with 3 minutes of slow walking using the Japanese walking timer.

Interval timer for HIIT, Tabata and circuits

For bodyweight HIIT, pick 4 to 6 exercises such as squats, push-ups, mountain climbers and lunges, and do one per work interval. For Tabata, use 20 seconds on and 10 seconds off for 8 rounds. For a circuit, treat each work interval as a station and the rest as your time to move to the next one.

Tips for a better interval workout

Turn your volume up or connect a speaker so you hear every switch. Add the timer to your home screen to open it like an app. Warm up before hard intervals and cool down with a few minutes of easy movement afterwards. Sign in for free to save your workout history, build a streak and earn medals.

Frequently asked questions

What is an interval timer?

An interval timer counts down alternating work and rest periods for a set number of rounds and signals each switch, so you can train without watching a clock.

Is this interval timer free?

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

What are good interval timer settings for beginners?

Try 30 seconds of work and 30 seconds of rest for 8 to 10 rounds. As you get fitter, add rounds or shorten the rest by 5 seconds at a time.

Can I use the interval timer for running?

Yes. Set your fast running time as the work interval and your easy jog or walk as the rest, for example 1 minute fast and 2 minutes easy for 8 rounds.

How long can each interval be?

Work and rest can each be set from 1 second up to 999 seconds (about 16 and a half minutes), for up to 50 rounds.

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 · Exercise Timer · Workout Clock · Japanese Walking Timer · CrossFit Timer · EMOM & AMRAP Timer · Boxing Round Timer · All workout presets