โฑ๏ธHIIT Timer Online
A free hiit timer online โ set your own work and rest durations, rounds, and sets, with audio cues and screen wake lock. Press start and focus on your workout.
20 s work ร 10 s rest ร 8 rounds ร 1 set = 4 min session
Configure your session above, then press Start.
This tool provides general information and is not medical advice. Exercise intensity should match your own fitness and health. Please consult a physician before starting a new exercise routine or training at high intensityโespecially if you have any heart condition, injury, or health concern.
Free HIIT Timer Online
Ready to sweat? Our free HIIT Timer runs your high-intensity interval workouts the moment you press start. As a clean, distraction-free hiit timer online, it alternates timed work and rest periods, counts your rounds, and signals every switch โ so you can push hard and let the timer keep track instead of watching the clock.
But it does more than count down. Set your own work and rest durations, choose how many rounds and sets you want, and rely on clear audio cues that sound even with your phone tucked away. The screen stays awake so your session never stops mid-round, and a bold current-phase display shows whether you're working or resting at a glance. Whether it's Tabata-style or your own custom routine, it adapts to you.
Simply set your intervals and press start. No sign-up, no downloads, no limits โ just a clean interval timer whenever you need it. See the FAQ for common questions, or read more about how it works.
What is HIIT?
High-intensity interval training (HIIT) alternates short bursts of intense effort with brief recovery periods. The work intervals push your heart rate up while the rest intervals give your body a partial recovery before the next effort. This contrast โ working hard then recovering, repeatedly โ is what makes HIIT efficient: you accumulate more high-intensity output in a given session than you could manage without the rest breaks.
The most famous format is Tabata: 20 seconds of all-out effort followed by 10 seconds of rest, repeated 8 times for a 4-minute set. The timer defaults to this configuration but you can customise every parameter to suit your training โ longer work intervals, more rest, more rounds, or multiple sets.