Free tool
Interval Timer (HIIT & Tabata)
Work and rest intervals for HIIT, Tabata and circuit training – rounds, sets, beeps and a big, easy-to-read display.
Ready
00:20
HIIT, Tabata and circuit training
Tabata is 20 seconds of all-out effort followed by 10 seconds of rest, repeated 8 times – four minutes in total. HIIT (high-intensity interval training) usually uses longer work periods such as 40 seconds on and 20 seconds off. With EMOM (every minute on the minute) you start a set of reps at the top of each minute and rest for whatever is left.
The timer beeps for the last three seconds of every interval and shows work in green and rest in blue, so you can follow it from across the room. Use full screen on a phone or TV.
Frequently asked questions
What is a Tabata workout?
Tabata is a form of high-intensity interval training: 8 rounds of 20 seconds of maximum effort and 10 seconds of rest, which takes exactly 4 minutes.
Can I use the interval timer for running or boxing?
Yes. Set any work and rest times – for example 3-minute rounds with 1 minute of rest for boxing, or 1-minute runs with 90 seconds of walking.