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Seconds Interval Timer
The full Seconds experience — on iPhone, Apple Watch, and Android.
A free online workout timer for every training style. Whether you train in high-intensity intervals, four-minute Tabatas, every-minute EMOMs, AMRAP grinds, station circuits, or timed rounds, pick the protocol that matches your session and start in a tap — no account, no download. The same exercise timer works at home, at the gym, or on a phone propped against the wall.
Reach for HIIT when the session is hard efforts against short rests — sprints, bike or rower bursts, bodyweight blasts. You pick the work/rest ratio and the number of rounds, and the timer repeats it, calling every switch. These are the most-used ratios; the 40/20 and 45/15 suit most conditioning, while the 30/30 gives back equal recovery for harder efforts.
The 2:1 workhorse of conditioning circuits and bootcamps: long efforts, short rest, fatigue stacking as you go.
The bootcamp class clock — station-friendly rounds where the rest is just long enough to rotate.
Equal work and recovery — the dependable 1:1 where the last round still matches the first. The cardio base you’ll actually come back to.
Tabata is HIIT at its strictest: eight rounds of 20 seconds all-out and 10 seconds rest, four minutes in total. Use it when you want a short, brutal finisher or a quick standalone session. Run a single move for the classic protocol, or rotate two to four exercises across the rounds to spread the load.
The original protocol — 8 rounds of 20 seconds on, 10 seconds off. Four minutes.
Full-body sweat. Four movements, eight rounds each, one-minute reset between blocks. Brutal but balanced.
In an EMOM you start a set number of reps at the top of every minute and rest with whatever time you have left, so faster work buys more rest. It is the strength-and-conditioning staple for building volume at a controlled intensity. Pick a total length — ten or twenty minutes — or step up to an E2MOM that triggers every two minutes for heavier sets.
Ten rounds, one a minute. At the top of each minute do your work, then rest until the next.
Twenty rounds, one a minute. Hold one movement or alternate; rest on the time you have left.
Ten rounds, every two minutes. For heavier or higher-rep work that needs more than a minute.
An AMRAP gives you one window and asks for as many rounds or reps as you can manage before it closes — the CrossFit metcon format and a simple, honest test of work capacity. The 12- and 20-minute windows are the common benchmarks, and Fight Gone Bad is the classic three-round station AMRAP. Set the clock, pick your moves, and grind.
As many rounds as possible in twelve minutes. A shorter, sharper cap — keep the work unbroken.
As many rounds as possible in twenty minutes. Pick your circuit, press start, keep moving.
The CrossFit benchmark: three rounds of five one-minute stations with no rest between them, a minute of rest between rounds. Count every rep and calorie for your score.
Circuit training moves you through a list of stations on the clock, calling each exercise and each rest so you rotate without thinking. It suits full-body strength circuits, bodyweight burnouts, and conditioning finishers — anywhere you want to hit several movements in sequence at a steady work interval.
Five-station strength circuit hitting legs, push, pull, core, and conditioning. Three rounds at 0:45 work, 0:15 rest.
No equipment needed. Four moves, four fast rounds. Short rests force the pace and keep the heart rate up.
A short, brutal core circuit to bolt onto the end of any session. Three movements, three rounds, minimal rest.
A round timer repeats a longer work block with rest between rounds — the format for boxing, MMA, kickboxing, and round-based conditioning. Choose a round length and a rest, or start from a ready-made bout like 3-minute boxing rounds or 5-minute MMA rounds, and the timer calls the start and end of every round and break.
Three three-minute rounds with one minute between. Standard amateur boxing format for shadow work, bag work, or pads.
Three five-minute rounds with one minute between. Standard non-title MMA bout length for sparring or drilling.
Five two-minute rounds with thirty seconds between. Faster pace, more rounds — great for technical sparring.
A workout timer carries the structure of your session so you do not have to watch a clock. It counts each work and rest interval, announces every change with a beep or a spoken cue, and keeps the order — warmup, working intervals, rest, the next round — running on its own while you train. The point is attention: your focus goes to the effort in front of you, not to arithmetic on a stopwatch.
Different training styles need the clock to behave differently, which is why "workout timer" is really a family of protocols rather than one tool. The trick is matching the timer to the session you already have planned.
If your session is hard efforts against short rests — sprints, bursts on a bike or rower, bodyweight blasts — you want an interval timer that repeats a fixed work/rest ratio: HIIT for flexible ratios like 40/20, or Tabata for the strict 20/10 done eight times. If instead you are chasing a target number of reps inside a window, EMOM (start a new set every minute) and AMRAP (as many rounds as possible before time runs out) shape the workout around the clock rather than around rest.
For strength and conditioning circuits you move between stations on a timer, and for combat or interval conditioning you train in timed rounds with rest between. Each of these is a distinct protocol with its own dedicated timer below — the section that matches your session is one tap from running.
Most workouts fall into one of three timing shapes. Ratio intervals (HIIT, Tabata) alternate a work period and a rest period for a set number of rounds — best when the effort itself is the unit. Minute-based formats (EMOM, AMRAP) measure the whole window and let your pace fill it — best when reps and rounds are the unit. Round timers (boxing, MMA, circuit stations) repeat a longer work block with rest between — best when the bout or station is the unit.
Every timer here runs free in the browser with no sign-up — pick a preset, press start, and go full screen if you want it on a gym TV or a phone propped against a wall. A workout timer online means nothing to install: the same exercise timer loads on a laptop at home, a tablet in the studio, or a phone in your gym bag.
When you want it off the web, the same presets open in the free Seconds Interval Timer app on iOS and Android, where the alerts keep calling your intervals with the screen off and your phone in a pocket.
Every minute on the minute — work, then rest on the time you have left.
As many rounds as possible against a time cap — the CrossFit metcon clock.
Round and rest bells for boxing, MMA, Muay Thai, and BJJ — train to the bell.
Jeffing, fartlek, and run/walk ratios — a timer that calls every run and walk for you.
The full Seconds experience — on iPhone, Apple Watch, and Android.