Interval Timer – HIIT, Tabata and Circuit Timer with a Voice Coach
This free interval timer guides you through every round of your workout: it counts down work and rest periods, beeps 3-2-1 before each change, calls out the next exercise and turns the whole screen red for work and green for rest, so you can read it from across the room. Use a ready-made format such as Tabata, HIIT, EMOM or boxing rounds, or build your own workout with sets, warm-up, cool-down and named exercises.
How it works
- Pick or build a workout. Choose a quick-start preset, or enter work, rest, rounds and sets. In Advanced mode you can mix intervals of different lengths and group them into repeated circuits.
- Press start. A short get-ready countdown gives you time to get in position. The screen colour, the beeps and the voice coach tell you when to work and when to rest.
- Finish strong. The voice announces the halfway point and the last round. When the workout is done, it is added to your progress and you can repeat it or share it.
Popular interval formats
| Format | Work / rest | Rounds | Good for |
|---|---|---|---|
| Tabata | 20s / 10s | 8 | A 4-minute burst at maximum effort |
| HIIT 40/20 | 40s / 20s | 10 | Classic HIIT with a 2:1 ratio |
| Beginner 30/30 | 30s / 30s | 10 | Starting out or recovery days |
| EMOM 10 min | 1:00 | 10 | Strength work: reps at the start of each minute, rest for the remainder |
| AMRAP 12 min | 12:00 | 1 | As many rounds as possible of a circuit |
| Boxing rounds | 3:00 / 1:00 | 3 | Bag work, sparring and shadow boxing |
| 4×4 intervals | 4:00 / 3:00 | 4 | Running or cycling intervals for endurance |
Choosing work and rest times
The right ratio depends on your goal and fitness. Longer rest (1:1 or more) lets you keep the quality of every effort high, while short rest (2:1, 3:1) trains your ability to recover under fatigue. Start with fewer rounds than you think you can do, keep the form clean, and add a round or reduce the rest only when the last round feels as good as the first. Add a few minutes of warm-up before hard intervals and a cool-down after them.
Voice coach, beeps and sets
Each work interval can have its own exercise: type them in Simple mode separated by commas and they rotate round after round, or name every interval in Advanced mode. The coach announces the exercise, the next one during rest, the halfway point and the last round. With sets, the round sequence is repeated with a longer rest between sets, which is ideal for circuits of several exercises.
Why use this interval timer
- Readable from a distance: huge numbers and full-screen phase colours.
- Accurate in the background: beeps are scheduled on the audio clock and the screen stays awake.
- Hands-free: keyboard shortcuts, tap to pause and swipe to skip on phones.
- Flexible: simple work/rest rounds or advanced circuits with repeat groups you can reorder.
- Share in one link: send a workout to clients or friends without an account.
- Private: workouts, settings and history stay in your browser.
Tips for better interval training
- Keep the same effort in every work interval rather than starting too fast.
- Use the rest to breathe slowly and get ready for the next exercise.
- Put the device where you can see it and turn the volume up before you start.
- Track your weekly minutes and increase the training load gradually.