Your Tabata / HIIT Interval Timer
Free Tabata and HIIT interval timer. Set your work time, rest time, number of rounds and warm-up, get audible cues for each phase change.
- Free to use
- No signup
- Nothing to install
- Runs in your browser
Your input
The actionA real example, step by step
Real data entered into the Tabata / HIIT Interval Timer, one screenshot per step. Nothing is mocked up.
Open the tool
The Tabata / HIIT Interval Timer opens ready to use, nothing to install or sign up for.
Enter your data
Real input used here: Work (sec) 20; Rest (sec) 10; Rounds 8.
Press Start
The Tabata / HIIT Interval Timer shows the result straight away, below the same form.
What is the Tabata / HIIT Interval Timer?
The classic Tabata protocol is 20 seconds of work followed by 10 seconds of rest, repeated for 8 rounds, but plenty of HIIT workouts use custom work/rest ratios and round counts instead. This timer supports both: use the Tabata preset for the standard protocol, or set your own work time, rest time, number of rounds and an optional warm-up period for any interval workout.
A large, high-contrast countdown fills the screen so it's readable from across a room, the current phase (Warm up, Work, Rest, Done) is always clearly labelled, and distinct sound cues mark every transition so you don't need to keep glancing at your phone mid-set.
3 steps to your result
Open the tool and follow along. Nothing to install.
What you get
20s work / 10s rest / 8 rounds, one tap to load.
Set any work time, rest time, round count and warm-up.
Readable from across a room, with the current phase always labelled.
Distinct sounds for work start, rest start and workout complete.
AZRS tools are free to open and use.
It opens in your browser, so there is nothing to download.
Used for
Pick one to see how it fits.
Home and gym HIIT workouts
Run structured intervals without a separate app or device.
Try it freeHow it compares
A plain look at this tool next to the usual alternative.
| This calculator | Desktop software | |
|---|---|---|
| Install | Nothing to install | Usually an app or program to install |
| Account | No signup | Depends on the product |
| Cost | Free to use | Free or paid, depends on the product |
| Where it runs | In your browser tab | On your computer |
Questions people ask
What is the standard Tabata protocol?
20 seconds of maximum-effort work followed by 10 seconds of rest, repeated for 8 rounds — a 4-minute total workout, built into this timer as a one-tap preset.
Can I set my own work and rest times?
Yes, switch to custom mode and set any work time, rest time, round count and optional warm-up.
Does it work if my phone screen locks?
Keep the screen active during your workout, since the timer runs in the browser tab and pauses if the tab is backgrounded or the device sleeps, depending on your browser and device settings.
Are the sound cues loud enough for a gym?
They use your device's normal media volume, so turn your device volume up beforehand for a noisy environment.
Can I use it for things other than Tabata, like boxing rounds?
Yes, custom mode works for any work/rest interval structure, including boxing rounds or Pomodoro-style study/break cycles.
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A configurable work/rest interval timer with rounds, sound cues and a visual countdown. Free to use.
Try it free