Free Online Interval Timer
HIIT, Tabata, and circuits — runs in any browser, no download. Start in one tap.
Ready-To-Run Timers
40/20 HIIT Timer
The 2:1 workhorse of conditioning circuits and bootcamps: long efforts, short rest, fatigue stacking as you go.
- 0:40 WORK
- 0:20 REST
- 8 ROUNDS
Total7:4020/10 Tabata
The original protocol — 8 rounds of 20 seconds on, 10 seconds off. Four minutes.
- 1 MOVEMENT
- 0:20 WORK
- 0:10 REST
- 8 ROUNDS
Total3:50Beep Every 30 Seconds Timer
The most-searched pacing beat: a beep every 30 seconds, twice a minute, for drill stations, physio holds, and posture changes. Pick the run length and start.
- 2 MOVEMENT ROTATION
- 0:30 WORK
- 10 ROUNDS
Total10:00OSCE
Eight-minute stations with a two-minute change-over, eight times round the circuit — a common long-station setup. Station lengths run from five to fifteen minutes between medical schools, so set yours in the editor to match.
- 1 MOVEMENT
- 8:00 WORK
- 2:00 REST
- 8 ROUNDS
Total1:18:003:00 / 1:00 Round Timer
Eight three-minute rounds with one minute between. A classic 3:1 round cadence for bag work, conditioning, and circuits.
- 3:00 ROUND
- 1:00 BREAK
- 8 ROUNDS
Total31:0010-Minute EMOM
Ten rounds, one a minute. At the top of each minute do your work, then rest until the next.
- 1:00 ROUND
- 10 ROUNDS
Total10:00
Build Your Own Timer
- Intensity
HIIT
Fixed work/rest intervals, repeated for a set number of rounds.
- Stations
Circuit
Rotate through named exercises with optional breaks. Stations of any duration.
- Blocks
Tabata
Back-to-back HIIT blocks — every round of one exercise, then on to the next.
- Combat
Round
Simple timed rounds with breaks. Boxing, MMA, sparring.
- Control
Custom
Build any interval sequence from scratch, one by one.
- Stacks
Compound
Stack other timers into a multi-block session, cycled as a whole.
Seconds Interval Timer
The full Seconds experience — on iPhone, Apple Watch, and Android.
Train With A Plan
A Free Interval Timer That Runs Online
No App Required
Seconds is a free online interval timer that runs straight from your browser — no download, no install, no sign-up to press start. Open the interval timer online on your phone, tablet, or laptop and you're training in seconds, on whatever screen is closest.
Built For Any Workout
Use the interval timer website to run ready-made HIIT, Tabata, circuit, and round timers, or build your own work-and-rest intervals from scratch. Audible alerts call out every interval change, so you can keep your eyes off the screen and on the workout — and when you'd rather train from your pocket, the same Seconds Interval Timer is on iOS, Apple Watch, and Android.
More Ready-To-Run Timers
Full-Body Strength
Five-station strength circuit hitting legs, push, pull, core, and conditioning. Three rounds at 0:45 work, 0:15 rest.
- 5 MOVEMENT ROTATION
- 0:45 WORK
- 0:15 REST
- 3 ROUNDS
Total18:1552/17 Pomodoro
The DeskTime ratio — 52 minutes of focus, a 17-minute break, four rounds.
- 1 MOVEMENT
- 52:00 WORK
- 17:00 REST
- 4 ROUNDS
Total4:19:00Jeopardy Timer
The 30-second Final Jeopardy think time. Press start and answer before the buzzer; set the rounds to give every team the same clock.
- 1 MOVEMENT
- 0:30 WORK
- 1 ROUND
Total0:30Kegel Exercise
Ten rounds of a 5-second squeeze and a 5-second release for the pelvic floor, after a short settle. Lift and hold on the squeeze, let go completely on the release. Build toward longer holds or more rounds in the editor as it gets easier.
- 0:05 WORK
- 0:05 REST
- 10 ROUNDS
Total1:50Timer Every 30 Minutes Timer
The half-hour is the interval ergonomics advice points to for breaking up sitting — a beep every 30 minutes, on repeat, to stand, stretch, or rest your eyes. No account, no install.
- 2 MOVEMENT ROTATION
- 30:00 WORK
- 4 ROUNDS
Total4:00:00Pecha Kucha
Twenty slides, twenty seconds each — 6:40 of talking to whatever is on screen, with a beep at every change. Set your deck to auto-advance at 20 seconds and let the timer keep you honest.
- 0:20 ROUND
- 20 ROUNDS
Total6:40
Frequently Asked Questions
- Is the interval timer free?
- Yes. The timer runs free in your browser with no download, account, or sign-up. For background audio, saved timers, and offline use, get the app for iPhone, Apple Watch, and Android.
- Do I need to install anything?
- No. It runs in any modern browser on your phone, tablet, or computer — just open the page and press start.
- What can I use it for?
- HIIT, Tabata, circuits, EMOM, rounds, and any work/rest routine. Browse ready-to-run timers or build your own in the editor.
- Do I need an account?
- No — you can run any timer without signing up. Create a free account to save your favorite timer, so you don't have to rebuild it the next time you need it.
- Can I customize the intervals?
- Yes. Set your own work and rest times, number of rounds, and warmup or cooldown — then run it straight away.
- Will the timer keep running in the background?
- In the browser it runs while the tab is open. For reliable background audio with the screen off, use the iPhone, Apple Watch, and Android app.
- Does it work on my phone?
- Yes — it is built mobile-first with large, easy-to-tap controls so you can start and stop mid-workout.
Burpee / Sit-Up Tabata
Eight rounds at 20/10 alternating burpees and sit-ups. Push the burpees, breathe through the sit-ups.