Workout Timer
HIIT interval timer for Tabata, circuit training, and custom workout intervals. Set work/rest periods, rounds, and cooldowns with audio alerts for effective training sessions.
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Timer Settings
seconds
High-intensity work period
seconds
Recovery period between work intervals
Number of work/rest cycles
Number of complete round sets
seconds
Recovery between complete sets
Workout Breakdown
How to Use This Workout Timer
This interval workout timer calculator helps you plan and structure your high-intensity interval training (HIIT), Tabata, circuit training, or any interval-based workout. Simply enter your desired work and rest periods, number of rounds, and sets to get a complete breakdown of your workout duration and structure.
Popular Workout Protocols
- Tabata: 20 seconds work, 10 seconds rest, 8 rounds (4 minutes)
- HIIT Classic: 30 seconds work, 30 seconds rest, 10-15 rounds
- Advanced HIIT: 40 seconds work, 20 seconds rest, 8-12 rounds
- Beginner Friendly: 30 seconds work, 60 seconds rest, 6-8 rounds
Tips for Effective Interval Training
- Always warm up for 5-10 minutes before starting intervals
- Work at 80-95% of maximum effort during work periods
- Use rest periods to recover, but stay active (light movement)
- Cool down for 5-10 minutes after completing workout
- Start with fewer rounds and build up over time
- Allow 48 hours recovery between intense sessions
Frequently Asked Questions
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