Interval Timer
HIIT, Tabata, and custom interval workouts
Preset workouts or customize your own. Includes warmup, work, rest, and cooldown phases.
Choose your workout type:
Warm Up
Total workout time: 04:30
Rounds:
Interval Training: Alternate between intense exercise and short rest periods for maximum efficiency. Great for fat burning and building endurance.
What is Interval Training?
Interval training alternates between periods of high-intensity exercise and rest or low-intensity recovery. This training method is proven to burn more calories, improve cardiovascular fitness, and build endurance more efficiently than steady-state cardio.
Our interval timer handles all the timing so you can focus on your workout. Choose from popular presets like Tabata and HIIT, or create your own custom intervals.
Popular Workout Presets
Tabata
20 seconds work, 10 seconds rest, 8 rounds (4 minutes)
The classic Japanese protocol. Maximum intensity for fat burning.
HIIT Standard
30 seconds work, 30 seconds rest, 10 rounds
Balanced work-to-rest ratio for general fitness.
EMOM
45 seconds work, 15 seconds rest, 10 rounds
Every Minute On the Minute. Popular in CrossFit.
Benefits of Interval Training
Burn More Calories
HIIT can burn 25-30% more calories than traditional exercise in the same time.
Afterburn Effect
Continue burning calories for hours after your workout ends.
Time Efficient
Get results in 15-30 minutes instead of hour-long gym sessions.
No Equipment Needed
Use bodyweight exercises - burpees, squats, lunges, mountain climbers.
Sample HIIT Exercises
High Knees
Burpees
Mountain Climbers
Jump Squats
Push-ups
Plank Jacks
Frequently Asked Questions
What is Tabata training?
Tabata is a specific HIIT protocol: 20 seconds of maximum effort followed by 10 seconds of rest, repeated for 8 rounds (4 minutes total). It was developed by Japanese scientist Dr. Izumi Tabata.
How often should I do interval training?
2-3 times per week is ideal for most people. HIIT is intense, so your body needs time to recover. Avoid doing HIIT on consecutive days.
What should I do during rest periods?
Keep moving with light activity like walking in place or slow stepping. This helps with recovery and keeps your heart rate somewhat elevated.