What workout presets are available?

Tabata 4-min, HIIT 30-30 20-min, Amateur and Pro Boxing, MMA, EMOM, and Study Sprint, all with phases and durations pre-configured to match each format's standard.

How do I set up a Tabata timer with 20 seconds work and 10 seconds rest?

Pick the Tabata preset — it's already configured with 20s work and 10s rest for 8 rounds. You can also build a custom sequence with those exact durations and set the loop count to however many rounds you want.

Can I share my timer configuration with others?

Yes. The tool generates a link that encodes the entire configuration — anyone who opens it sees the exact same timer, without needing to recreate it.

Does the timer work in fullscreen?

Yes, fullscreen mode enlarges the display so it's easy to follow from across the room, which is useful during workouts, classes, or presentations.

Are my saved presets stored on a server?

No. Saved presets live in your browser's localStorage, so there's no account or login needed and nothing is uploaded anywhere.

Interval Timer — HIIT, Tabata, Multi-Timer & Event Countdown

Free online interval timer — HIIT, Tabata, boxing & gym presets. Multi-phase sequences with loops. Countdown to any event with a shareable link. No signup.

Updated May 2026

Phases

Loops

Total: 08:00 (01:00 × 8 loops)

Quick Presets

How to Use the Interval & Countdown Timer

Two modes: interval workouts or a countdown to a specific date

1. Choose a mode

Interval Timer (phased workouts) or Countdown (to a specific date and time).

2. Configure or pick a preset

Tabata, HIIT, boxing, MMA, EMOM presets ready to go — or build your own phases and durations.

3. Start in fullscreen

A big fullscreen display so you can follow it from across the room during your workout.

What This Interval Timer Can Do

Workout presets and a shareable link

Ready-made workout presets

Tabata 4-min, HIIT 30-30 20-min, Amateur and Pro Boxing, MMA, EMOM, and Study Sprint.

Multiple phases on a loop

Set up work, rest, and warm-up phases and repeat them for as many rounds as you need.

Shareable timer link

The full timer configuration turns into a link — send it to your workout group without rebuilding it from scratch.

Presets saved locally

Keep your favorite configurations in the browser, no account or login required.

Example Setups

A few ways people configure the timer

Scenario

Configuration

Classic Tabata workout

Tabata 4-min preset: 20s work / 10s rest × 8 rounds

Countdown to a product launch

Countdown mode set to the exact date and time of the event

Amateur boxing round

Amateur Boxing preset: 3 rounds of 3 min with 1 min rest

When You'll Use This

The most common scenarios among people who use this tool

High-intensity workouts

Tabata, HIIT, and circuits with configurable work and rest phases.

Boxing, MMA and martial arts

Ready-made round and rest presets for amateur or professional training.

Countdowns for events and launches

Track days, hours, and minutes until a specific date in fullscreen.

Study sessions with Pomodoro

Use the sprint preset to alternate between focus blocks and breaks.

Common Mistake? Start Here

Mixing up Interval Timer with Countdown

Interval Timer loops through phases on repeat (a workout); Countdown counts down to one specific moment in the future (an event).

Time zone on event countdowns

The target date and time uses your browser's time zone — check it before sharing the link with people in other time zones.

Closing the tab mid-workout

The timer stops counting if the tab is closed — use fullscreen mode to avoid accidentally minimizing it.

Why Use This Tool

The workout presets (Tabata, HIIT, boxing, MMA, EMOM) already come with phases and durations matched to each discipline's standard format, so there's no need to build one from scratch.

The shareable link saves the entire configuration, so a coach or teacher can set up the timer once and send it to the whole class to use exactly the same way.

Frequently Asked Questions

Interval Timer loops through phases like work and rest, which is ideal for workouts. Countdown counts down to a single moment in the future, which is ideal for events and launches.