HIIT Timer
This HIIT timer is a programmable interval workout: you choose work time, rest time, and rounds, then press Start workout. The default is 30 seconds work, 30 seconds rest, seven rounds, with an optional 5-second warm-up before round 1. Unlike the Tabata page, every session here is fully editable — there is no locked 20/10×8 protocol.
On the setup panel, set work and rest from 5 to 120 seconds and rounds from 1 to 20. Toggle the 5-second warm-up if you want a Get Ready countdown. Press Start workout and the config panel collapses so remaining time fills the screen. Follow the phase label — Get Ready, Work, or Rest — as intervals alternate on their own.
During a session you can Pause, skip the current phase (S), or stop immediately (Esc). Skip is the point of this page: you can jump a rest or cut a work interval short without leaving the workout. The Tabata timer has no Skip, because the classic protocol is meant to stay intact while it runs.
Turn on Motivator for spoken mid-work and end-of-phase cues, pick a male or female coach voice, and optionally play background music. Countdown tones still fire near the end of a phase. Those audio choices save in this browser. Keep the tab open so cues and the clock stay in sync — switching away can delay updates on some devices.
Need the textbook Tabata 20 seconds on / 10 seconds off × 8? Open the Tabata timer. That page starts locked to the classic protocol; Customize there only overrides the next session inside Tabata’s bounds. Bookmark this HIIT URL when your plan is 40/20, longer work blocks, or any custom round count.
A duration timer counts one block down to zero and alarms once. A stopwatch counts up and stores laps. This page counts down each work and rest interval, then advances the round. Use fullscreen for a large gym display, and keep the device awake so the last beep of a round is not lost in a sleeping tab.
Frequently asked questions
- What is the default HIIT protocol on this timer?
- The default is 30 seconds of work, 30 seconds of rest, seven rounds, plus an optional 5-second warm-up before round 1. You can change all of those values on the setup panel before you start.
- Can I change work, rest, and rounds?
- Yes. Work and rest go from 5 to 120 seconds and rounds from 1 to 20. The 5-second warm-up is optional. During a run you can also skip the current phase. For the classic locked 20/10×8 Tabata protocol, use the Tabata timer instead.
- How is this different from the Tabata timer?
- Tabata starts as 20 seconds work / 10 seconds rest × 8 and stays locked while a session runs — Customize only affects the next workout. This HIIT page is fully editable every time, including Skip, motivator voice, and background music.
- How is this different from the duration timer or stopwatch?
- The online timer is a single countdown to zero with one alarm. The online stopwatch counts elapsed time up from zero and records laps. This HIIT timer counts down each work and rest phase, then moves to the next round.
- What audio cues can I use on the HIIT timer?
- Motivator plays spoken cues mid-work and near phase ends. You can pick a male or female coach voice, add background music, and still hear countdown tones at the end of a phase. Preferences save in this browser.
- Do I need to keep this tab open?
- Yes. The interval clock runs in this tab. Keep it open or pinned so work/rest switches and sound cues stay on time. A background or sleeping tab can delay updates on some browsers.