Interval Timer (HIIT)
A HIIT interval timer is a free online tool that manages work and rest cycles for high-intensity interval training β with audio cues for every phase change.
Save this workout
All data stored in your browser. Works offline. No signup required.
How to use Interval Timer (HIIT)
- Set work and rest durations β Choose how long each work and rest period lasts.
- Set number of rounds β Pick how many work/rest cycles you want to complete.
- Add preparation time β Optional: a countdown before the first round starts.
- Start and train β The timer beeps and calls out each phase change.
Key features
- Custom work / rest durations
- Configurable rounds and cycles
- Voice + beep cues for every phase
- Preparation countdown
- Save favourite workouts
- Works offline
What is HIIT?
High-Intensity Interval Training (HIIT) alternates short bursts of all-out effort with brief recovery periods. Unlike steady-state cardio (jogging for 30 minutes), HIIT compresses the same benefits into 10-20 minutes. Research shows HIIT improves cardiovascular fitness, burns more calories per minute, and boosts metabolism for hours after the workout. It's one of the most efficient ways to train β but requires precise timing to work.
Common HIIT Protocols
Tabata β 20s work / 10s rest Γ 8 rounds (4 min total). Sprint Intervals β 30s sprint / 90s walk Γ 6-10 rounds. EMOM β every minute on the minute, complete a set. AMRAP β as many reps as possible in a fixed time. Pyramid β increasing or decreasing work/rest ratios. Each protocol has its own work/rest ratio and round count. Our timer supports all of them.
Why Audio Cues Matter
During intense workouts, you can't look at the screen constantly. Audio cues solve this β a distinct beep for 'work starts', another for 'rest starts', and a countdown during the last 3 seconds. Voice cues even tell you the phase name ('Work', 'Rest', 'Round 3 of 8') so you stay informed without looking. Our timer includes both beep and voice options.
Setting Up Your Workout
Warm-up first β HIIT is intense. Choose exercises that don't require equipment (burpees, mountain climbers, jump squats, high knees). Use a work/rest ratio of 2:1 to 3:1 for strength, or 1:1 to 2:1 for conditioning. Start with 4-6 rounds and build up. Rest 60-90 seconds between sets. Listen to your body β HIIT should be challenging but not dangerous. Consult a doctor before starting if you have any health conditions.
Pro tips
- Use Tabata preset for a quick 4-minute killer workout
- Warm up 3-5 minutes before starting HIIT
- Save your favourite configurations for fast access
- Use voice cues if you train with music β you'll hear the phase changes
Common use cases
- Tabata workouts (4 minutes)
- Sprint interval training (running, cycling)
- Bodyweight HIIT circuits
- Kettlebell and dumbbell circuits
- Boxing and MMA round timing
Frequently asked questions
What is HIIT?+
HIIT stands for High-Intensity Interval Training β alternating short bursts of intense exercise with brief recovery periods. Typically 20-45 seconds of work followed by 10-30 seconds of rest.
What's the Tabata protocol?+
Tabata is a specific HIIT format: 20 seconds work, 10 seconds rest, repeated for 8 rounds (4 minutes total). Use our preset to try it.
Can I save my workout configurations?+
Yes β save favourite configurations (e.g., 'My Tabata', 'Sprint Intervals') and load them with one click.
Will the voice cues work?+
Yes, on modern browsers. The tool uses the Web Speech API for voice callouts and Web Audio for beeps.
Is it free?+
Yes, 100% free.
Need invoicing, billing & inventory?
Try ShopBill Pro β the full business software. Free plan available.