Keyboard: Space start or pause · S skip · R reset · D display · F fullscreen · Esc exit display
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Free online interval timer
What is an online interval timer?
An interval timer repeats work and rest blocks for a set number of rounds — Tabata 20/10, HIIT 40/20, or custom seconds. Unlike a single countdown, it tracks the whole session: which round you are on, whether the floor is work or rest, and how much time is left in the workout. This free interval timer runs in the browser with a gym-readable stage, 3-2-1 arm, and private local storage — no account.
One engine for Interval, Tabata, and HIIT chips. Pick a preset or step work, rest, and rounds. Start, skip a phase, or reset. Timing uses the wall clock so a background tab stays honest.
01
Pick a protocol
Tap Interval (45/15), Tabata (20/10), HIIT (40/20), or Custom and set work, rest, and rounds with the steppers.
02
Start the arm, then work
Press Start for a 3-2-1 get-ready, then the ring counts the current interval. Skip jumps to the next phase; Pause holds remaining time.
03
Read it from the floor
Use Display or Fullscreen so WORK / REST, the round rail, and the digits stay large. Cues fire on phase changes unless muted.
Built for gym floors, PE classes, and living-room HIIT
A kitchen timer hides the session. This stage shows the current block, every round as a rail, and time left in the workout. Wake lock and display mode keep the screen awake on a phone stand or TV. Nothing uploads — the last preset stays on this device.
Interval on this hub is a general 45/15 work-rest block. Tabata is a fixed 20/10 × 8 protocol. HIIT here is a 40/20 cardio template. All three share the same engine — only the seconds and copy change.
Embed this interval timer
Paste the iframe on a class site or gym dashboard. Timing stays in the visitor’s browser.
What you get
Work / rest ringOne large countdown with a two-color ring that flips hue when work becomes rest.
Round railA dot for each round: done, live (pulse), or still ahead — so you never lose place mid-set.
Tabata, HIIT, and customChips for 45/15, classic 20/10 × 8, and 40/20 HIIT, plus steppers for any work, rest, and round count.
Gym display and fullscreenDisplay mode and fullscreen collapse chrome so digits and WORK / REST read from a few metres away.
Phase cues and 3-2-1 armShort hits on work, softer rest tones, last-three-second ticks, and a get-ready arm before round one.
Private on this devicePreset, look, and muted preference stay in local storage. No account and no cloud workout log.
Frequently asked questions
Tabata vs HIIT, background tabs, skip, fullscreen, and privacy — quick answers.
Is this interval timer free?
Yes. It runs in the browser with no account and no install. Presets and looks stay on this device.
What is Tabata vs HIIT on this page?
Tabata here is the 20 seconds work / 10 seconds rest × 8 protocol. HIIT is a 40/20 × 8 cardio block. Interval is 45/15 × 8. Custom lets you step any work, rest, and round count on the same engine.
How is this different from the online stopwatch?
The stopwatch counts up and you mark laps by hand. This interval timer counts down each work and rest block and advances rounds automatically.
Does it stay accurate in a background tab?
Yes. Remaining time is computed from a wall-clock deadline, not a throttled setInterval decrement, so a hidden tab does not drift the workout.
Can I use it on a gym TV or phone stand?
Use Display (D) or Fullscreen (F). The stage keeps WORK / REST, the round rail, and the time. The page requests a wake lock while a block is running or display mode is on.
Where is my workout stored?
The last preset, look, and mute setting stay in local storage on this device only. Nothing is uploaded and there is no account.
Can I add a warm-up and a cooldown?
Yes. Presets start with both at zero. Step Warm-up and Cooldown in 5-second jumps, up to 3 minutes each. Warm-up plays before round 1. Cooldown plays after the last round. The 3-2-1 get-ready is separate and is not included in the workout time left.
How do sound and voice work?
Sound starts muted. Turn it on for a short hit on work, a softer tone on rest, ticks in the last three seconds, and a bell at the end. Voice is a separate switch and speaks the phase in your browser. Voice stays quiet while sound is muted. The first tap unlocks audio in the browser.
Can I share a workout or embed this timer?
Share copies a link with your work, rest, rounds, warm-up, cooldown, and look. Embed copies an iframe for a class page or gym board. The clock runs in the visitor’s browser. Nothing is uploaded.
How far can I change work, rest, and rounds?
On this page, work steps from 5 seconds to 10 minutes, rest from 0 to 5 minutes, and rounds from 1 to 30. Warm-up and cooldown step from 0 to 3 minutes. Moving a stepper marks the session Custom. Those controls lock while a block is running. Reset to change them again.
Same suite, different clocks
Need a single countdown, a lap stopwatch, or Pomodoro cycles? Same privacy-first layout.