Free HIIT & Tabata Interval Timer

Customizable browser timer for HIIT, Tabata, boxing rounds, and EMOM. No install, no ads.

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Round: 0 / 0
⚙️ Timer Settings
📖 Read Guide & FAQ

High-Intensity Interval Timer

This is a free, web-based customizable interval timer built for High-Intensity Interval Training (HIIT), circuit workouts, boxing, and CrossFit-style EMOM sessions. It uses traffic-light color coding (Prepare, Work, Rest), runs in any mobile or desktop browser without app installation, and keeps your screen awake while a workout is in progress.

Popular Training Protocols

  • Tabata: 20s Work / 10s Rest, 8 rounds. Total: 4 minutes.
  • Boxing: 180s Work / 60s Rest, 10–12 rounds.
  • EMOM: 60s Work / 0s Rest. Perform target reps at the start of each minute, rest the remainder.
  • HIIT 30/30: 30s Work / 30s Rest, 10–20 rounds. A balanced starter protocol.

Frequently Asked Questions

Does this fitness timer work offline?

Yes. Once the page loads, it runs entirely on your device's internal clock and keeps working without an internet connection.

How do I set up a Tabata timer?

Set Work to 20 seconds, Rest to 10 seconds, and Rounds to 8. Add a 10 second prep if you want a countdown before the first interval. Press START to begin.

Can I use this as a boxing round timer?

Yes. Set Work to 180 seconds (3 minutes) and Rest to 60 seconds (1 minute), then choose 10 to 12 rounds for a standard amateur or pro boxing session.

Will the screen stay on during my workout?

Yes. The timer uses the Screen Wake Lock API on supported browsers and a fallback method elsewhere, so your screen will not dim or lock while a workout is running.

Does the timer make sounds?

Yes. There are distinct tones for the start of work, start of rest, the final three second countdown of each phase, and a finishing chime. You can mute everything with the speaker button in the top right corner.

Are my settings saved between sessions?

Yes. Your prep, work, rest, rounds and mute preferences are stored locally in your browser, so the timer reopens with your previous configuration.

Why use a web timer instead of an app?

A web timer gives you instant access on any device with no install, no permissions, no storage usage, and no ads. It is also easier to share with a training partner — just send a link.