Build your workout, press start. Sounds, voice cues, works right in your browser — no signup.
An interval timer alternates between periods of work and rest so you can train without watching a clock. Add a work block and set its length, add a rest block, then choose how many rounds to repeat the pair. Add a prepare block for a countdown before the first exercise and a cool down block to finish. Name each block (burpees, squats, downward dog, round 1 — anything) and the timer will show and announce it as you train.
It works for any interval-based training: HIIT, Tabata, circuit training, functional training, boxing rounds, EMOM, kettlebell complexes, stretching and yoga sequences. If you are new to intervals, start with the complete beginner's guide or grab one of the presets above.
| Protocol | Work | Rest | Rounds | Best for |
|---|---|---|---|---|
| Classic Tabata | 20 s | 10 s | 8 | Maximum intensity in 4 minutes |
| Beginner HIIT | 30 s | 30 s | 10 | Starting out, low-impact cardio |
| Standard HIIT | 40 s | 20 s | 10-15 | Fat loss, conditioning |
| EMOM | 60 s | — | 10-20 | Strength + skill work on the minute |
| Boxing rounds | 3 min | 1 min | 5-12 | Boxing, kickboxing, heavy bag |
| Yoga / mobility | 60 s | 15 s | 6-12 | Holds, flows, stretching |
Not sure which work-to-rest ratio fits your goal? The work-to-rest ratio cheat sheet breaks it down, and why 10 seconds of rest hits different than 30 explains the biochemistry.
The Super Interval Timer app does everything this page does — and the things a browser never can.
Build once, keep forever. Your circuits, names and times — one tap to start, every session.
Beeps and voice announcements play on top of Spotify or any player — without pausing your playlist.
A native background timer with lock-screen controls. Pocket your phone — it never misses a beat.
Every feature free for 14 days — then one small one-time payment. No subscription.
GET THE APP →Yes. The online timer is completely free with no signup, no download and no limits. If you want your timers in your pocket with a true background timer, lock-screen controls and saved workouts, the Super Interval Timer app adds that.
Add a Work block and set its length (for example 40 seconds), add a Rest block (for example 20 seconds), then set how many rounds to repeat. Press Start. For classic Tabata use 20 seconds work, 10 seconds rest, 8 rounds — or just tap the Tabata preset.
The web timer keeps counting in a background tab and sounds still play in most desktop browsers, but phones may throttle background tabs to save battery. For guaranteed background timing with your screen locked, use the Super Interval Timer Android app — its timer runs natively and cannot be interrupted.
Yes. Every block is fully custom: name blocks after poses, exercises or rounds, set any durations, and repeat. The presets for Tabata, HIIT, EMOM, boxing and yoga are starting points you can edit freely.