Workout Interval Timer for HIIT, Skipping and Strength
This free workout interval timer lets you set work time, rest time and rounds for interval training, skipping rope or strength circuits. It works on a phone, tablet or laptop, and nothing is saved or sent anywhere.
Ready
00:00
How to use the timer
- Pick a preset, or enter your own work time, rest time and number of rounds.
- Add a warm-up in seconds if you want the timer to count it in first.
- Press Start. The timer beeps when each phase changes and counts down the last three seconds.
- Use Pause to stop and Resume to continue. Reset clears everything.
Which setting should you choose?
- Skipping rope, week 1: 20 seconds of work and 40 seconds of rest for 8 rounds. See our beginner skipping rope plan.
- Beginner HIIT: 30 seconds of hard effort and 60 seconds of easy movement for 6 rounds. See HIIT vs steady-state cardio.
- Strength circuit: 45 seconds of work and 15 seconds of rest for 10 rounds, such as with our 15-minute daily strength workout.
Tips
- Warm up first, and stop if you feel pain, dizziness or chest discomfort.
- Keep your phone screen on. Some phones pause web pages when the screen locks.
- Turn the volume up, or watch the screen if you are in a quiet place.
Frequently asked questions
Can I make my own intervals?
Yes. Enter any work time, rest time and number of rounds. The timer skips the rest after your final round.
Why did the timer stop in the background?
Some phones and browsers pause web pages when the screen is off. Keep the screen on while you exercise.
Educational note: this tool is a general guide and is not medical advice. Please read our Medical Disclaimer and check with a qualified professional before starting or changing an exercise routine.