HIIT Timer

    Free interval training timer for HIIT, Tabata, and custom workouts. Set your work/rest periods and go.

    READY
    20
    Round 1 / 8

    Custom Settings

    Total workout: 4m 0s

    Read the complete guide for in-depth tips and troubleshooting.

    What Is a HIIT Timer?

    A HIIT timer alternates work and rest intervals for high-intensity interval training. Instead of watching a phone, use large on-screen timers for gym floors, home workouts, and class settings. Free and fullscreen-ready.

    How to Run a HIIT Workout Timer

    1. Set work duration, rest duration, and number of rounds
    2. Start the timer and enter fullscreen
    3. Follow the work/rest cues for each interval
    4. Keep volume up if you step away from the screen
    5. Cool down after the final round

    HIIT Timer Workouts

    Tabata

    20s on / 10s off classic format

    Circuit training

    Timed stations in rotation

    Home cardio

    No app install required

    Group classes

    Project timer for participants

    Boxing rounds

    Round and rest bells

    Warm-up sets

    Short burst timing

    Related Tools

    Countdown TimerStopwatchPomodoroFocus Screen

    Frequently Asked Questions

    What is a HIIT timer?

    A HIIT (High-Intensity Interval Training) timer alternates between work and rest periods for a set number of rounds. You perform intense exercise during the work phase, then recover during the rest phase. The most popular format is Tabata: 20 seconds of work, 10 seconds of rest, repeated 8 times for a 4-minute total workout.

    What is Tabata and how does it work?

    Tabata is a specific HIIT protocol developed by Japanese scientist Dr. Izumi Tabata. It consists of 20 seconds of maximum-effort exercise followed by 10 seconds of rest, repeated 8 times for a total of 4 minutes. Despite its short duration, Tabata training is highly effective for improving both aerobic and anaerobic fitness.

    Can I customize the work and rest times?

    Yes. Use the Custom Settings section to set any work duration (5–300 seconds), rest duration (5–300 seconds), and number of rounds (1–50). You can also choose from preset formats like Tabata (20/10), 30/30, 40/20, 45/15, or 1 min/30s.

    Does the HIIT timer work in fullscreen?

    Yes. Click the fullscreen button to enter a distraction-free fullscreen mode. The background changes color between work (dark red) and rest (dark green) phases, making it easy to know which phase you're in at a glance — even from across the room.

    How many rounds should I do for a good HIIT workout?

    It depends on the interval length and your fitness level. Tabata (20/10) is typically 8 rounds for 4 minutes. For 30/30 intervals, 10 rounds gives 10 minutes of work. Most effective HIIT sessions last 10–30 minutes total. Start with fewer rounds and increase as your fitness improves.