Free HIIT Interval Timer
Supercharge your workouts with our free online HIIT interval timer. Set custom work and rest periods, number of rounds, warm-up, and cool-down times. Audio cues keep you on track so you can focus entirely on your training.
How to Use
- Choose a preset - Select Classic HIIT, Intense, Beginner, or Tabata, or customize your own settings
- Set work time - The duration of each high-intensity work interval
- Set rest time - Recovery time between work intervals
- Set rounds - How many work/rest cycles to complete
- Set warm-up and cool-down - Optional preparation and recovery periods
- Press Start - The timer will guide you through each phase with audio cues
Preset Configurations
- Classic HIIT - 30 seconds work / 30 seconds rest for 8 rounds (balanced interval training)
- Intense - 40 seconds work / 20 seconds rest for 10 rounds (advanced high-intensity)
- Beginner - 20 seconds work / 40 seconds rest for 6 rounds (longer recovery for newcomers)
- Tabata - 20 seconds work / 10 seconds rest for 8 rounds (the original Tabata protocol)
Features
- Phase audio cues - Distinct sounds for work, rest, warm-up, and cool-down transitions
- 10-second warning - Visual and audio warning before work intervals end
- Round tracking - See your progress through all rounds with visual dots
- Warm-up and cool-down - Built-in preparation and recovery phases
- Pause and resume - Take a break any time without losing your place
- Mobile friendly - Works on any device, no app needed
What is HIIT?
High-Intensity Interval Training (HIIT) alternates between short bursts of intense exercise and brief recovery periods. Research shows HIIT can burn more calories in less time than steady-state cardio, improve cardiovascular fitness, and boost metabolism for hours after your workout.
Training Tips
- Always warm up - Use the warm-up phase to prepare your body and reduce injury risk
- Go all out during work - Push to 80-95% of your max effort during work intervals
- Recover actively - Keep moving during rest periods with light walking or stretching
- Start with beginner - Build a foundation before progressing to intense protocols
- Cool down properly - Gradually lower your heart rate to aid recovery
- Limit sessions - 2-3 HIIT sessions per week is enough for most people
