💪 Work (s)
20
😮‍💨 Rest (s)
10
🔄 Rounds
8
Alarm Sound & Settings
Volume80%
Space Start/StopR ResetEsc Timer Complete!

Interval Timer

An interval timer that automatically alternates between Work and Rest phases for a set number of rounds. Apply Tabata (20s work + 10s rest × 8 rounds) or HIIT (40s work + 20s rest × 6 rounds) presets with one click, or create custom settings with your own times and rounds.

Interval Features

🏃 Tabata Preset

20s work + 10s rest × 8 rounds. One click applies the globally proven Tabata protocol.

💪 HIIT Preset

40s work + 20s rest × 6 rounds. Optimized settings for high-intensity interval training.

🔧 Custom Settings

Freely adjust work time (5-300s), rest time (5-120s), and rounds (1-20) to your needs.

🔄 Auto Transition

Work → Rest → Next round transitions happen automatically. Just focus on your exercise!

How to Use Interval Timer

Step 1 - Choose Preset: Select Tabata, HIIT, or Custom. Custom mode lets you set your own times.

Step 2 - Adjust (Optional): Use ± buttons to fine-tune work time, rest time, and number of rounds.

Step 3 - Start: Press ▶ Start and the 💪 Work phase begins. It automatically switches to 😮‍💨 Rest when done.

Step 4 - Complete Rounds: The alarm sounds when all rounds are done. You can pause or reset at any time.

Use Cases

🏋️ Tabata Workout

Do burpees, squats, mountain climbers — 20s all-out + 10s rest for 8 rounds.

🏃 HIIT Training

Alternate high/low intensity for running, jump rope, cycling, and more.

🧘 Stretching & Yoga

Set custom 30s hold + 10s transition for stretching routines.

🏠 Home Workout

Bodyweight exercises with interval timing for an effective home training session.

FAQ

What is Tabata training?

Developed by Dr. Izumi Tabata in Japan. It's a high-intensity interval training of 20s all-out exercise + 10s rest for 8 sets (4 minutes total). It improves both aerobic and anaerobic capacity in a short time.

What's the difference between HIIT and Tabata?

Tabata is a specific type of HIIT. HIIT is the general term for high-intensity interval training with flexible work/rest times and rounds. Tabata is a fixed protocol of 20s/10s/8 rounds.

Can I change the number of rounds?

Yes, use the ± buttons to set anywhere from 1 to 20 rounds. Adjust based on your fitness level.

Can I pause during a workout?

Yes, press the Stop button or Space bar to pause. Resume to continue from where you left off.

Privacy Notice

Timer settings and records are processed only in your browser and are not transmitted to any server. Pomodoro session records and alarm settings are stored only in the browser's local storage, so there is no risk of your personal data being leaked.

What is an Interval Timer?

An interval timer is a timer optimized for interval training that alternates between exercise and rest periods. It supports various workout protocols including Tabata (20s work/10s rest/8 rounds) and HIIT (High-Intensity Interval Training).

Freely set work time, rest time, and number of rounds, or use built-in Tabata and HIIT presets. No installation needed - use it directly in your browser.

Key Features

Tabata Preset

One-click setup for the authentic Tabata protocol: 20s work / 10s rest / 8 rounds.

Custom Settings

Freely set work time (5s-10min), rest time (5s-5min), and rounds (1-50) for your workout.

Auto Switching

Automatically cycles work → rest → work with current round and remaining time displayed prominently.

5 Alarm Sounds

Choose from 5 alarm sounds for work/rest transitions. Vibration alerts also supported.

Screen Wake Lock

Prevents the screen from turning off during workouts. Use with confidence on smartphones.

How to Use

  1. Step 1: Preset or Custom — Select Tabata (20s/10s/8 rounds) or HIIT preset, or set custom times and rounds.
  2. Step 2: Configure Alarm — Choose alarm sound for work/rest transitions, set volume and vibration.
  3. Step 3: Start Workout — Press Start for automatic work → rest → work cycling.
  4. Step 4: Complete — Completion alarm sounds when all rounds are done. Check your total workout time.

Use Cases

Tabata Workouts

Optimized for authentic Tabata: 20 seconds all-out exercise + 10 seconds rest for 8 sets.

HIIT Training

Set your own high-intensity interval training program with custom work/rest intervals.

CrossFit & Circuits

Use for CrossFit WODs, circuit training, and various workout programs.

Running & Cardio

Interval running (sprints + jogging) to effectively improve endurance and fitness.

Frequently Asked Questions (FAQ)

What is Tabata training?

Developed by Dr. Izumi Tabata in Japan, it's a HIIT protocol of 20 seconds all-out exercise + 10 seconds rest for 8 sets (4 minutes total). It improves both aerobic and anaerobic capacity in a short time.

What's the difference between HIIT and Tabata?

Tabata is a specific type of HIIT. HIIT is the general term for high-intensity interval training with flexible work/rest times and rounds. Tabata is a fixed protocol of 20s work / 10s rest / 8 rounds.

Can I customize work/rest times and rounds?

Yes, freely set work time (5s-10min), rest time (5s-5min), and rounds (1-50). Tabata and basic HIIT presets are also available.

Can I pause during an interval?

Yes, press the pause button at any time during work or rest. Resume to continue from where you stopped.

Does it work on mobile devices?

Yes, it works perfectly on smartphones and tablets with responsive design that adapts to any screen size.

Is this service free?

Yes, the Interval Timer is completely free with no registration or installation required.

Privacy Notice

All interval timer settings are stored only in your browser's localStorage. No data is transmitted to any server. Use it with confidence.