Know what comes next
Workout, rest, preparation, current round, and upcoming phase stay visible. The timer changes its atmosphere between phases while keeping essential information easy to scan.
CALM ENERGY · CLEAR TIME
Free workout
timer app.
Build a HIIT, Tabata, boxing, or circuit session in seconds with a clear online interval timer you can read from across the room.
NO ACCOUNTLOCAL HISTORYLIGHT + DARK
InhaleExhale
ONE TOOL · THREE SPACES
Everything has its place.
The timer stays focused. Guidance and stats live on their own pages, exactly where you expect them.
01 · TRAIN02 · REFLECT03 · LEARN
Open the timer
Scroll-snap setup wheels, phase coaching, cozy particles, and a room-scale clock.
Start moving →See your progress
Private weekly and eight-week line charts with lifetime totals, stored only in this browser.
View dashboard →Read the guide
Understand presets, sound cues, shortcuts, and how your local data works.
How it works →SIMPLE SETUP · FOCUSED TRAINING
A free workout timer app built for real training.
Free Workout Timer gives every interval a clear beginning and end, so you can stop counting seconds and concentrate on movement. It runs directly in your browser with no account, subscription, or download. Open the timer, choose a routine, and begin training on the device already beside you.
A dependable workout timer is useful whenever effort and recovery need structure. Use it for high-intensity conditioning, bodyweight circuits, strength accessories, running repeats, rowing, cycling, boxing rounds, mobility holds, or classroom activities. The large countdown, phase labels, round tracking, and optional cues keep the session understandable without demanding constant attention.
Set your own rhythm
Choose separate minute and second values for work and recovery, then select from one to thirty rounds. A five-second preparation phase can give you time to get into position.
Listen instead of watching
Soft chimes mark important changes, and optional voice coaching announces each phase. Where supported, a screen wake lock helps keep the countdown visible during the session.
Keep progress in your browser
Completed workouts build weekly, eight-week, and lifetime views using local browser storage. Your history is not attached to a profile and does not require personal information.
FROM SETUP TO SWEAT
How to use the online interval timer.
STEP 01
Choose your timing
Start with the default 20-second workout, 5-second rest, and 6 rounds, select a preset, or scroll the time wheels to create a custom routine.
STEP 02
Pick your cues
Keep chimes, voice coaching, and the preparation countdown enabled, or switch off anything that does not suit your gym, class, or quiet home workout.
STEP 03
Press begin
Follow the large clock and phase prompts. Pause with the on-screen control or space bar, skip an interval with the arrow control, and reset whenever you need to start over.
Start fast with Tabata, HIIT, and boxing presets.
The preset menu turns common training formats into one-tap starting points. Every preset remains editable, so you can use its structure without being locked into its intensity.
TABATA
20 / 10 × 8
Twenty seconds of work followed by ten seconds of rest for eight rounds. This classic four-minute format suits focused bursts such as squats, mountain climbers, cycling sprints, or kettlebell swings.
HIIT
40 / 20 × 10
The built-in HIIT timer balances longer efforts with short recovery. Use one exercise throughout or rotate movements to turn it into a full-body HIIT workout timer.
BOXING
3:00 / 1:00 × 5
Five three-minute rounds with one minute between efforts work well for heavy-bag training, shadowboxing, jump rope, footwork drills, or partner pad sessions.
YOUR WORKOUT · YOUR PACE
An interval timer for more than HIIT.
Custom timing makes the tool useful beyond one training style. Short work periods can guide sprints and explosive drills. Longer intervals suit strength circuits, steady conditioning, yoga holds, stretching, rehabilitation exercises, and skill practice. Beginners can create generous recovery periods, while experienced athletes can shorten rest or add rounds as their capacity improves.
Use the online interval timer at home, in a gym, outdoors, or while traveling. Its responsive layout adapts to phones, tablets, laptops, and desktop displays. Large timing information works well from across a room, while touch, mouse, and keyboard controls give you practical options on different devices.
GOOD TO KNOW
HIIT and workout timer FAQ.
What does HIIT stand for?
HIIT stands for high-intensity interval training: short periods of challenging exercise alternated with lower-intensity recovery or complete rest.
What is the best gym workout timer?
The best gym workout timer is clear, customizable, and easy to hear. Free Workout Timer includes presets, large digits, chimes, and voice cues.
What is a HIIT workout?
A HIIT workout alternates vigorous work intervals with recovery periods. The exercise, interval length, rounds, and intensity can match your fitness level.
Does HIIT burn belly fat?
HIIT may support overall fat loss alongside balanced nutrition, sleep, and consistent activity, but no exercise can target fat loss from only the belly.
Can I do HIIT every day?
Daily HIIT is not necessary for most people. Recovery supports performance and reduces overuse risk, so alternate hard sessions with easier activity or rest.
What should I eat before a HIIT workout?
A light meal with carbohydrates and some protein one to three hours beforehand works for many people. Adjust timing and portions to your needs.
What are the best HIIT exercises?
Good options include cycling, rowing, running, squats, step-ups, mountain climbers, and low-impact bodyweight movements you can perform with safe form.
How many times a week should I do HIIT?
Two or three HIIT sessions per week is enough for many adults. Your experience, other training, recovery, and health should guide frequency.
Is 20 minutes of HIIT per day enough?
A focused 20-minute HIIT session can be effective. Include a warm-up and cooldown, and balance intense workouts with recovery and other weekly activity.
What is 20 minutes of HIIT equivalent to?
There is no universal equivalent because intensity, exercise choice, and fitness differ. Compare progress by consistent effort and performance rather than a fixed conversion.
Is there a free HIIT timer available?
Yes. Free Workout Timer is a free browser-based HIIT timer with custom intervals, presets, rounds, chimes, and optional voice coaching.
What workout app is 100% free?
Free Workout Timer provides interval timing at no cost, with no account or subscription. It focuses on timing rather than exercise videos or coaching plans.
Is there a free app to keep track of workouts?
Free Workout Timer records completed interval sessions and basic trends locally in your browser for free. It does not track detailed sets or weights.