HIIT Interval Timer
Build custom work/rest intervals with rounds and sets — save your favourite workouts.
Saved workouts
Save the current settings as a named workout — stored on this device.
How to use the hiit timer
- 1
Set your work and rest interval lengths, the number of rounds, and how many sets.
- 2
Optionally add a warm-up and cool-down, and a rest between sets.
- 3
Save the workout as a preset so you can load it again next time.
- 4
Press Start — the timer runs the whole sequence with an audio cue at every change.
- 5
Follow the round and set counters to see exactly where you are in the workout.
Tips & tricks
HIIT — high-intensity interval training — alternates hard effort with recovery. Unlike fixed-format Tabata, this timer lets you build any structure: long intervals, short intervals, multiple sets, and rests between them.
Build the workouts you actually do and save them as presets. Loading a saved workout takes one tap, so the timer gets out of the way and you can start moving.
Audio cues mark every transition, so you can keep your phone aside and train by sound. The timer keeps accurate time even if the screen sleeps or the tab goes to the background.
Frequently asked questions
What is the difference between this and the Tabata timer?
The Tabata timer runs one fixed format (20/10 for 8 rounds). This HIIT timer is fully custom — set any work and rest lengths, number of rounds, and multiple sets with rests between them.
Can I save my workouts?
Yes. Save any interval structure as a named preset and load it again with one tap. Presets are stored in your browser.
Does it support warm-up and cool-down?
Yes. You can add a warm-up before the rounds and a cool-down after, plus a rest period between sets.
Are there audio cues?
Yes — every work, rest and set transition has a distinct cue, with a short countdown for the last seconds, so you can train without watching the screen.
Does the timer stay accurate in the background?
Yes. Timing is measured against the system clock, so it does not drift if the tab is backgrounded, and it requests a screen wake lock on supported devices.
Is the HIIT timer free?
Yes, completely free with no account required.
Related tools
Tabata
20 seconds on, 10 seconds off, 8 rounds — with clear audio cues for every switch.
Interval Timer
A simple repeating timer that loops with a cue on every interval.
Timer
Set a countdown timer in seconds — presets, custom durations and a choice of alarms.
Pomodoro
Focus in 25-minute sprints with automatic breaks, a cycle counter and a task list.