Free Online HIIT & Workout Timer
Your simple, click-and-go tool for timed workouts. Perfect for HIIT, Tabata, circuits, or focused work intervals.
Choose Timer Type:
WORKOUT time - Press play to start!
How to Use:
- Select a timer preset above (Default: HIIT 45/30).
- Press the button to start your intervals.
- Follow the WORK / REST / COUNTDOWN prompts.
- Use to pause and to reset anytime.
Why Use an Interval Timer?
Maximize your home workouts with structured intervals.
Workout Efficiency
Get more done in less time with focused work & rest periods.
Boost Calorie Burn
High-intensity intervals can elevate post-workout calorie burn (EPOC).
Improve Cardio
Effectively challenge your cardiovascular system without lengthy sessions.
Stay Focused
The timer keeps you accountable, removing guesswork and distraction.
Example Workouts Using the Timer
Get started with these routines using the presets above.
Best HIIT Workouts to Do at Home
Use: HIIT 45/30 Timer
Exercises: Jumping Jacks, Squats, Push-ups, Lunges, Plank. Perform each for 45s, rest 30s. Repeat circuit 3-4 times.
Quick Tabata Burner
Use: Tabata 20/10 Timer
Choose one exercise (e.g., Burpees, High Knees, Mountain Climbers). Perform 8 rounds: 20s max effort, 10s rest. Intense!
Core Focus Countdown
Use: 60s Countdown Timer
Hold a Plank for 60s. Rest 30s. Side Plank (Right) 60s. Rest 30s. Side Plank (Left) 60s. Repeat 2-3 times.
Timer & HIIT FAQs
What exactly is HIIT?
How long should my HIIT workout be?
Is this timer suitable for beginners?
Does the timer make any sounds?
What exercises work best with interval timing?
Find This Timer Useful? Share It!
Help others discover this free tool for their home workouts.