Workout & Interval Timer
Free online HIIT and Tabata interval timer with audio cues, work/rest phases and round tracking. Set up Tabata, EMOM or circuit workouts in your browser.
A great interval workout lives and dies by its timing. This free workout / interval timer runs HIIT, Tabata, EMOM and circuit sessions right in your browser, with clear colour-coded WORK and REST phases, a get-ready countdown, round tracking, and audio beeps so you never have to look at the screen mid-rep. Nothing to install, no account, works offline once loaded.
Set your work and rest seconds, choose how many rounds, and hit start. Classic Tabata is 20 seconds work / 10 seconds rest for 8 rounds — try it as a finisher and you'll feel why four minutes can be brutal.
Tip: audio cues start the first time you press Start. Beeps sound in the last 3 seconds of every phase.
Popular interval formats
| Format | Structure | Best for |
|---|---|---|
| Tabata | 20s work / 10s rest × 8 (4 min) | All-out conditioning finishers |
| HIIT | 30–45s work / 15–30s rest × 8–12 | Fat loss & cardio fitness |
| EMOM | Every minute on the minute × 10–20 | Strength-endurance, skill work |
| Circuit | 40s work / 20s rest, rotate stations | Full-body home workouts |
Pick 4 bodyweight moves — for example squats, push-ups, mountain climbers and a plank — set the timer to 40s work / 20s rest, and run 3 rounds of all four. That's a complete 12-minute session you can do anywhere. Pair it with moves from our no-equipment home workout.
Always warm up first
Intervals spike your heart rate fast, so never start cold. Spend 5 minutes raising your temperature and mobilising your joints — our warm-up and cooldown guide has a ready-made routine. Afterwards, cool down and stretch to bring your heart rate down gradually.
Is HIIT right for everyone?
High-intensity intervals are time-efficient and effective, but they're demanding. Beginners should build a base with steady cardio and learn movement patterns first, then add one or two interval sessions a week. If you have a heart condition or are new to exercise, clear it with your doctor before going all-out.
Sources & further reading
- Tabata I, et al. "Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max." Med Sci Sports Exerc. 1996 — PubMed.
- American Council on Exercise (ACE) — High-Intensity Interval Training guidance.
- American College of Sports Medicine — High-Intensity Interval Training resources.
External links are provided for reference and do not imply endorsement. arsenal.fit is an independent publisher and is not affiliated with any cited organisation.