Free Online Workout Timer for Every Training Style
Whether you're doing HIIT, Tabata, CrossFit, or strength training, a reliable workout timer is essential for maximizing your results. Our free online workout timer provides instant access to preset intervals for all popular training methods. No app downloads required - works on any device.
HIIT Timer - High-Intensity Interval Training
HIIT (High-Intensity Interval Training) alternates between intense exercise bursts and short rest periods. This training method burns more calories in less time and continues burning fat for hours after your workout (the "afterburn effect"). Use our HIIT timer presets for 20, 30, 45, or 60-second work intervals.
Tabata Timer - The 4-Minute Miracle
The Tabata protocol is a specific HIIT method: 20 seconds of maximum effort followed by 10 seconds rest, repeated 8 times for exactly 4 minutes. Research shows Tabata improves both aerobic and anaerobic fitness more effectively than longer moderate workouts. Our Tabata timer preset is ready to go.
Popular Workout Timer Intervals
- Tabata: 20 seconds work / 10 seconds rest (4 minutes total)
- Standard HIIT: 30 seconds work / 30 seconds rest
- Beginner HIIT: 20 seconds work / 40 seconds rest
- Advanced HIIT: 45 seconds work / 15 seconds rest
- Strength Rest: 60-180 seconds between heavy sets
- Circuit Training: 45 seconds per exercise, 15 seconds transition
Why Use an Online Exercise Timer?
An online workout timer offers advantages over gym clocks and phone apps. It's always available, requires no download, and provides a large, clear display. Set it on any device - your laptop across the gym, your tablet at home, or your phone at the park. Plus, opening multiple browser tabs lets you track different intervals simultaneously.
Tips for Effective Interval Training
For best results, warm up for 5 minutes before starting intervals. During work periods, push to 80-95% of your maximum effort. During rest, keep moving lightly rather than stopping completely. Start with shorter work intervals and gradually increase intensity as your fitness improves. Track your progress by noting how many rounds you complete.