How do I use the HIIT Timer?

Set work interval duration (e.g., 30 seconds). Set rest interval duration (e.g., 15 seconds). Choose the number of rounds (e.g., 8 rounds). Optionally set a prep countdown (e.g., 10 seconds). Press Start and follow the work/rest prompts with audio beeps.

Is the HIIT Timer free?

Yes, the HIIT Timer is completely free. It runs entirely in your browser with no signup, no download, and no data sent to any server.

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tool

HIIT Timer

Customizable HIIT interval timer with work/rest periods, rounds, prep countdown, and audio beeps.

hiit timerinterval timerworkout timertabata timer

HIIT Timer 🔥

Work (seconds)

Rest (seconds)

Rounds

Prep Time (seconds)

Total workout: —

READY

Round 0 / 0

How to use

How to Use the HIIT Timer

1 Set work interval duration (e.g., 30 seconds).
2 Set rest interval duration (e.g., 15 seconds).
3 Choose the number of rounds (e.g., 8 rounds).
4 Optionally set a prep countdown (e.g., 10 seconds).
5 Press Start and follow the work/rest prompts with audio beeps.

HIIT (High-Intensity Interval Training) alternates between intense work periods and rest periods. A classic Tabata workout is 20 seconds work / 10 seconds rest for 8 rounds (4 minutes total). The timer includes audio beeps at 3-2-1 countdown and a completion sound to keep you on track without watching the screen.

HIIT is one of the most efficient exercise methods for burning calories and improving cardiovascular fitness. Studies show 15-20 minutes of HIIT can provide similar benefits to 45-60 minutes of steady-state cardio. Customize work/rest ratios for your fitness level — beginners might use 20s/40s, while advanced athletes might use 40s/20s.

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