Interval Timer for HIIT, Tabata, EMOM, Circuit Training

Interval Timer for HIIT, Tabata and EMOM Workouts

This interval timer keeps structured training on schedule with precise countdowns, color-coded phases, and audio cues. Pick a Tabata, HIIT, or EMOM preset, or build a Custom routine, then press Start and train hands-free.

Interval training alternates bursts of work with short rest, and this tool handles the timing so you can focus on the workout. Choose from four modes, adjust work and rest times, rounds, and sets, and add optional warm-up and cool-down phases. It is built for anyone doing circuit training, CrossFit, bodyweight HIIT, or any timed routine at the gym or at home.

Private by design: every timer and saved preset runs entirely in your browser. Nothing is uploaded to a server.

How to Use the Workout Timer

Choose a mode

Pick one of four presets: Tabata (20s work / 10s rest, 8 rounds), HIIT (30s / 30s, 10 rounds), EMOM (40s / 20s, 10 rounds), or Custom to set everything yourself.

Adjust settings

Use the plus and minus buttons to tune work time, rest time, rounds, and sets. Open Advanced to add warm-up, cool-down, and set rest. The total workout time updates automatically as you change values.

Start your workout

Press Start or hit Space. The progress ring counts down each phase, the label shows whether you are in work or rest, and beeps play during the final 3 seconds and at every phase change.

Control mid-session

Tap the main button or press Space to pause and resume, press S to skip to the next phase, and press R to reset. When you finish, a summary card shows your total time, rounds, work, and rest.

Features

Four Training Modes

Tabata, HIIT, and EMOM presets cover the most popular interval protocols, while Custom mode lets you configure every parameter.

Configurable Work and Rest

Set your own work and rest intervals, plus the number of rounds and sets, with stepper buttons for quick adjustments.

Warm-up, Cool-down & Set Rest

Add optional warm-up and cool-down phases and rest between sets through the Advanced panel, each with its own color.

Visual Progress Ring

A circular ring shows time remaining at a glance and changes color by phase: red for work, green for rest, and distinct hues for warm-up, cool-down, and set rest.

Audio Cues

Countdown beeps play in the last 3 seconds of each phase, a double tone marks every phase change, and a melody signals the finish. Toggle sound on or off.

Full Playback Controls

Pause, resume, skip the current phase, and reset at any time, all available from on-screen buttons or keyboard shortcuts.

Workout Summary

When the session ends, a summary card reports your total elapsed time, rounds completed, total work time, and total rest time.

Saved Presets

Store up to 10 custom configurations, each keeping mode, work and rest intervals, rounds, and sets, then load or delete them instantly.

Keyboard Shortcuts

Press Space to start, pause, or resume, S to skip to the next phase, and R to reset without reaching for the mouse.

Screen Wake Lock

The timer requests a screen wake lock so your display stays on during the workout, keeping the countdown visible without a tap.

Frequently Asked Questions

What is an interval timer?

An interval timer counts down alternating periods of work and rest so you can train in timed bursts instead of watching a clock. It is the core tool for HIIT, Tabata, EMOM, and circuit-style routines.

What is the difference between Tabata, HIIT, and EMOM?

Tabata uses a fixed 20 seconds work / 10 seconds rest for 8 rounds (4 minutes total). HIIT (High-Intensity Interval Training) uses balanced or varied work-to-rest ratios for longer sessions. EMOM (Every Minute On the Minute) gives you a set time to complete a movement and rest for the remainder of the interval.

Can I create my own work, rest, and rounds?

Yes. Select Custom mode to set your own work time, rest time, rounds, and sets. The Advanced panel adds warm-up, cool-down, and rest between sets, and the total duration recalculates as you adjust each value.

Does it play a sound at each interval?

Yes. Countdown beeps play during the final 3 seconds of every phase, a double tone marks each switch between work and rest, and a short melody plays when the workout finishes. You can mute all sound with the speaker button.

Does it work offline in the browser?

Yes. All timing, sound, and preset storage run directly in your browser, with no account or server connection needed once the page has loaded. For the best experience keep the tab visible, since some browsers delay audio cues while a tab is in the background.

Are my presets saved if I close the browser?

Yes. Up to 10 presets are stored in your browser's local storage and stay available across sessions until you delete them or clear your browser data. They are never sent to any server.

Does the screen stay on during workouts?

The timer uses the Screen Wake Lock API to keep your display active, which is supported in most modern browsers. If your screen still turns off, check your device's display and power settings.