Online Interval Timer for Workouts

How to use

1. Set your work interval duration in seconds.
2. Set your rest interval duration in seconds.
3. Choose the total number of rounds.
4. Toggle audio beeps on or off via the speaker icon.
5. Hit Start and follow the audio and visual phase transitions.

What workouts benefit from an interval timer?

Interval timers are essential for High-Intensity Interval Training (HIIT), Tabata protocols (20s on / 10s off), circuit conditioning, CrossFit, martial arts, and boxing rounds.

They are also widely used in traditional strength training to standardize rest periods between heavy lifting sets and ensure progressive overload.

Key advantages of interval conditioning

Alternating between bursts of maximum exertion and active recovery dramatically boosts VO2 max, elevates metabolic calorie burn post-exercise, and cuts workout time in half.

Enforcing strict rest durations keeps your heart rate elevated and prevents accidental time loss during training.

The classic Tabata protocol

Originating from Dr. Izumi Tabata's athletic research, the protocol features 8 cycles of 20 seconds of all-out effort followed by 10 seconds of rest for a grueling 4-minute total session.

Always complete a dynamic warm-up prior to high-velocity interval bouts to minimize injury risk.