Free online interval timer
Free, right in your browser. Set your work, rest, and rounds, or grab a preset, and press start.
Worksec
Restsec
Rounds
Total 05:45
The clock ends after the final work interval. The last rest and the separate 10-second preparation countdown are not included in the displayed total.
Timers by protocol
The same timer, already set to the clock each one runs on.
- Tabata Timer20 seconds on · 10 seconds off · 8 rounds · 3 min 50 sec total
- HIIT Timer30 seconds on · 30 seconds off · 10 rounds · 9 min 30 sec total
- EMOM Timer60-second minutes · 10 rounds · 10 minutes total
- AMRAP TimerOne 10-minute block · no scheduled rest
- Circuit Training Timer45 seconds per station · 15 to move · 12 stations · 11 min 45 sec total
- Boxing Round Timer3-minute rounds · 1 minute rest · 12 rounds · 47 minutes total
Choose intervals you can use today
A timer handles the switches. These guides help you choose the movements, recovery and sequence.
Your next home workout starts here
Start with a ready-made home workout or stretch, follow Zestbot’s animations, and make the routine yours. Pro adds AI fine-tuning and workout imports. Free to start on iPhone and Apple Watch.
Interval timer basics
What is a Tabata timer?
Tabata is an interval protocol: 8 rounds of 20 seconds of hard work and 10 seconds of rest, four minutes in total. Tap the Tabata preset above and press start; the timer cues every switch for you.
Will my screen stay awake?
Yes. While the timer runs, this page asks your browser to keep the screen on, so the countdown stays visible through the whole session in most modern browsers.
Is there an app version?
Yes. Zestimer for iPhone and Apple Watch is free. It adds voice cues, taps on the wrist, ready-made workouts, streaks, and can even turn a YouTube workout into a timed session.