Workout Interval Timer
Free online workout interval timer: Tabata, HIIT, EMOM, AMRAP, or unlimited custom work/rest phases with audio cues, full-screen mode, and offline-friendly storage. No sign-up, no account, no ads.
Sequence Builder
EMOM: rest is the remainder of each 60-second minute (60 − work).
Saved Sequences
Use Cases
Things people use the Workout Interval Timer for:
- Run a Tabata without touching the phone
Start the Tabata preset and leave your phone face-up: audio cues and the visible countdown carry you through all 8 rounds.
- Build an unlimited custom phase sequence
Define any number of phases with per-phase name, color, and duration — like a 4-3-2-1 minute ladder — so you don't fiddle with the timer during rest.
- Big-screen gym-TV mode
Full-screen mode shows the phase name, color block, round indicator, and a large countdown so the whole class can see the interval.
- Pause, get distracted, come back
Pause when a call comes in and resume with zero drift; after an accidental refresh the session is restored to the exact phase and second.
- Bring your program to another device
Export a saved sequence as JSON, import it on another device, and keep using it on the gym TV.
Workout Interval Timer FAQ
- What is a workout interval timer?
- It runs a repeating schedule of work and rest phases — Tabata, HIIT, EMOM, AMRAP, or your own sequence of phases — counting each one down with audio and visual cues so you never have to keep time yourself.
- Do I need an account or a subscription?
- No. There is no sign-up, no account, and no quota. Your saved workout sequences are stored only in your browser on your device.
- How many phases can I define?
- As many as you need — each phase gets its own name, color, and duration. You can also export any sequence as a JSON file and import it on another device.
- Why don't I hear any sound?
- Browsers block audio until you interact with the page. Press Start once and the cues switch on. If your browser or device doesn't support Web Audio, the timer works normally with visual cues only. You can also mute anytime.
- Does it work offline?
- After the first load, yes — the app is installable and keeps working without a connection. Your sequences and an in-progress session are restored when you come back.
How to Use the Workout Interval Timer
Quick Start
- Pick a preset (Tabata, HIIT 30/15, HIIT 40/20, EMOM, AMRAP) or open Custom to build your own phase sequence.
- Adjust the phase names, colors, durations, rounds, and rest between rounds. Edits apply before start and between sessions — never during a running phase.
- Press Start. Audio cues and the on-screen countdown carry you through every phase; the timer keeps accurate time without a server.
- Use F for full screen on a TV or phone, Space to pause or resume, and Stop (with confirmation) to end the session.
Presets
Tabata runs 20 s work / 10 s rest for 8 rounds; HIIT 30/15 runs 30 s work / 15 s rest for 10 rounds; HIIT 40/20 runs 40 s work / 20 s rest for 8 rounds; EMOM gives you a work block inside each 60-second minute (rest is the remainder); AMRAP is one continuous work phase. Pick a preset, adjust any value, then press Start.
Keyboard Shortcuts
- Space — Space: start, pause, or resume
- F — F: toggle full screen
- M — M: toggle sound
- Escape — Escape: close help or cancel dialogs
Full Screen
Full-screen mode shows the phase name, phase color, round number, and a large countdown so a whole class can follow along. If your browser blocks the Fullscreen API, the timer switches to a large on-page mode with the same information.
Audio Cues
Sound is generated in your browser, so no audio files are loaded. Work phases start with a high two-beep, rest phases with a low single beep, and the end of the session with a triple beep. Browsers block sound until you interact with the page, so press Start once to enable it. Muting (M) is remembered.
Your Data
Sequences, an in-progress session, and your mute setting are stored only in your browser using local storage. Export any sequence as JSON to bring it to another device. There is no sign-up, no account, and no ads; the site may still load production analytics, but this app never sends your workout data anywhere.