Free Custom Interval & Tabata Timer
A programmable interval and HIIT timer with configurable work/rest rounds, audio countdown beeps, visual phase shifts, and full-screen mode.
How to Structure Your Interval Workouts
Maximize metabolic output and work density with structured interval pacing:
Select or Customize
Choose the 20/10 Tabata or 30/15 HIIT preset, or customize your own work, rest, and round counts.
Listen for Audio Cues
The 3-2-1 countdown beeps warn you before every transition so you never have to stare at the screen mid-rep.
Push During Work Intervals
Go all-out during the vibrant green WORK phase, then catch your breath completely during the yellow REST window.
"In 1996, Professor Izumi Tabata conducted a landmark study with Olympic speed skaters. He proved that 4 minutes of high-intensity intervals (20s max effort, 10s rest × 8 rounds) improved anaerobic capacity by 28% and VO2 max significantly more than 60 minutes of moderate aerobic endurance training."
Popular Interval Timer Configurations
Classic Tabata (20s / 10s × 8)
4 minutes of maximum fat burn and cardiovascular stimulation. Burpees, kettlebell swings, and bike sprints.
HIIT Circuits (30s / 15s × 10)
Balanced full-body circuit training for pushups, jump squats, lunges, and battle ropes.
EMOM (Every Minute on the Minute)
Perform a set of reps within 45 seconds, resting for the remaining 15 seconds before the next round begins.
Boxing & Sparring (3m / 1m × 3)
Simulate standard 3-minute combat rounds with 60-second corner rest intervals for heavy bag work.
Frequently Asked Questions
What is a Tabata interval timer?
A Tabata timer runs 8 rounds of 20 seconds of maximum effort exercise followed by 10 seconds of rest (4 minutes total). It was developed by Dr. Izumi Tabata in 1996 to build VO2 max and anaerobic stamina faster than traditional cardio.