Know what comes next
Workout, rest, preparation, current round, and the upcoming phase remain visible. Distinct phase states make the timer understandable at a glance, even from across the room.
Free Workout Timer
Start training instantly with a completely free workout timer that runs in your browser—no download, account, or login required. Set custom workout and rest intervals, choose your rounds, or use a ready-made HIIT, Tabata, or boxing preset and begin in seconds.
No accountLocal historyLight + dark
Simple setup · Focused training
A free workout timer 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 and is completely free: there is no app to install, account to create, login screen, subscription, or trial limit. Open the timer on the phone, tablet, or computer already beside you, choose a routine, and begin. Your completed-session history and theme preference remain in local browser storage rather than being tied to a profile.
A dependable online interval timer is useful whenever effort and recovery need structure. Use it for high-intensity conditioning, bodyweight and strength circuits, running or rowing repeats, cycling sprints, boxing rounds, mobility holds, rehabilitation exercises approved for you, or group classes. Large digits, clear phase labels, round tracking, optional chimes, and female English voice cues make the session easy to follow without constantly watching the screen.
Set your own rhythm
Choose separate minute and second values for work and recovery, then select one to thirty rounds. Add a five-second lead-in when you need time to get into position.
Listen instead of watching
Gentle chimes mark transitions and optional female voice coaching announces each phase. On supported devices, Wake Lock helps keep the countdown visible during training.
Keep progress in your browser
Completed sessions build weekly, eight-week, and lifetime views using local browser storage. No profile or personal details are needed, and clearing site data removes that local history.
How to use the online interval timer
- Step 01
Choose your timing
Use the default routine, pick a ready-made preset, or scroll the minute, second, and round controls to create your own workout and recovery pattern.
- Step 02
Pick your cues
Keep chimes, female voice coaching, and the preparation countdown enabled, or turn 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 on screen or with Space, 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 familiar training formats into one-tap starting points. Every value remains editable, so you can borrow the structure without being locked into an intensity that does not suit you.
Tabata
20 / 10 × 8
Twenty seconds of work followed by ten seconds of rest for eight rounds creates the familiar 20/10 Tabata pattern. It is demanding at true Tabata intensity, so choose movements and effort that match your ability.
HIIT
40 / 20 × 10
Forty seconds of work and twenty seconds of recovery for ten rounds offers a practical HIIT timer starting point. Repeat one exercise or rotate safe movements for a varied conditioning session.
Boxing
3:00 / 1:00 × 5
Five three-minute rounds with one minute of rest mirror a familiar boxing rhythm. Use the format for bag work, shadowboxing, skipping, footwork, or pad sessions with an appropriate coach or partner.
Your workout · Your pace
An interval timer for more than HIIT.
Custom timing makes this tool useful beyond one training style. Short work periods can guide speed drills and controlled power efforts; longer intervals suit strength circuits, steady conditioning, stretching, yoga holds, movement practice, and active breaks. Beginners can allow generous recovery, while experienced athletes may shorten rest or add rounds gradually. The timer provides structure, not a prescribed level of effort, so you remain in control of exercise selection and intensity.
Use the free workout timer at home, in a gym, outdoors, in a studio, or while travelling. Its responsive layout adapts to phones, tablets, laptops, and desktop displays. Touch, mouse, and keyboard controls provide practical options on different devices, while local progress offers a simple record of completed interval sessions without turning the tool into a social network or a detailed weight-training log.
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.