Timers / 04
Interval Timer for HIIT and Tabata
Time interval training: set a get-ready countdown, work and rest lengths, and the number of rounds, or pick Tabata, HIIT, or EMOM, and follow the tones and colours without looking at the numbers.
Interval Timer for HIIT and Tabata: The timer builds the whole workout as a list of parts and follows it from the clock, so it never drifts. Work is red, rest is green; each part starts with a tone and, if you like, a spoken cue, and the last three seconds tick. While it runs, it asks the browser to keep the screen on. Runs 100% locally in your browser with zero server file uploads.
- Category
- Time & calendar tools
- Runs
- In your browser
- Cost
- Free · no sign-up
- Availability
- Ready to use
Get ready
8 rounds · 04:00 left in total
Total workout: 04:00. Space starts or pauses, N skips to the next part. While it runs, the page asks the browser to keep the screen on; the cues are timed by this tab, so keep it in front.
Alerts
Each part starts with a tone and ends with three short ticks. Background tabs are slowed down by the browser, so cues can come late there; keep the timer visible while you train.
Tabata, HIIT, and EMOM
High-intensity interval training alternates short, hard efforts with rest. The Tabata protocol, from Izumi Tabata's 1996 study on a cycling machine, is eight rounds of 20 seconds all-out and 10 seconds rest: four minutes. The HIIT preset here, 40 seconds on and 20 off for 10 rounds, is a common, gentler format.
EMOM, every minute on the minute, starts a new round each minute: do the set of repetitions, and the rest of the minute is your rest, so it shrinks as you tire. Set rest to 0 and the round length to 60 seconds for it.
Training without watching the screen
Every part starts with a tone and a colour, red for work and green for rest, and the last three seconds tick, so you can follow the workout from across the room. Spoken cues use the voices built into your device, in the page's language where one is available.
Browsers slow down pages that are not visible, so keep the timer in the front tab; while it runs, it asks the browser to keep the screen on. To time a run or a lap instead of a fixed plan, use the stopwatch.
How to use it
- Pick a preset or set get ready, work, rest, and rounds.
- Press Start and put the screen where you can see it, full screen if you like.
- Follow the cues: a tone and colour at each change, three ticks before it.
Privacy & limitations
Everything runs in your browser. The spoken cues use your device's own speech voices. Your settings are kept in this browser only.
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Frequently asked questions
What is a Tabata workout?
Eight rounds of 20 seconds of all-out effort and 10 seconds of rest, four minutes in total. It is named after Izumi Tabata, whose 1996 study used that protocol on a cycling machine.
What do HIIT and EMOM mean here?
The HIIT preset is 40 seconds of work and 20 of rest for 10 rounds. EMOM, every minute on the minute, starts a new round each minute: do the set, and whatever is left of the minute is your rest.
Why are the cues late when the tab is in the background?
Browsers slow down pages you are not looking at to save power, so cues can come late there. Keep the timer visible while you train; the page asks the browser to keep the screen on.
Can it speak the cues?
Yes. Turn on Call out Work and Rest to hear them in the page's language, using the voices built into your device. Some devices have no voice for every language.
Free tool · runs in your browser · no account required