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 dedicated HIIT timer 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 dedicated Tabata timer 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. After your workout, use breathing exercises to lower your heart rate and aid recovery. Elite athletes also use strategic power naps of 20-30 minutes post-workout to boost muscle recovery and performance gains.
EMOM Timer - Every Minute on the Minute
EMOM workouts (Every Minute on the Minute) are a CrossFit staple. At the start of each minute, you perform a set number of reps, then rest for the remainder of that minute. When the next minute begins, you go again. Our EMOM timer makes tracking simple—just set it for your total workout time (typically 10-20 minutes) and start each round when the minute changes. EMOMs are excellent for building work capacity and maintaining consistent effort across many rounds.
AMRAP Timer - As Many Rounds As Possible
AMRAP workouts challenge you to complete as many rounds of a circuit as possible within a set time. Common AMRAP durations are 10, 15, or 20 minutes. Our AMRAP timer counts down while you push through rounds of exercises. The goal is to beat your previous round count each time you repeat the workout. AMRAPs are highly effective for conditioning because they encourage maximum effort throughout the entire duration.
CrossFit Timer - WOD Timer
CrossFit athletes need a reliable WOD timer (Workout of the Day) for various training formats. Whether you're doing a "For Time" workout (use our stopwatch to track your finish time), an EMOM, an AMRAP, or Tabata intervals, our CrossFit timer handles them all. The large display is visible from across your garage gym or box, and the loud alarm ensures you hear it even when you're breathing hard. Set custom intervals for complex workouts or use our presets for standard CrossFit formats.
Gym Timer for Strength Training
Consistent rest periods are crucial for strength gains. Our gym timer helps you time rest between sets precisely. For maximum strength, rest 3-5 minutes between heavy compound lifts. For hypertrophy (muscle building), keep rest at 60-90 seconds. For muscular endurance, limit rest to 30-45 seconds. Using a timer prevents the common mistake of resting too long (which cools down muscles) or too short (which compromises the next set's performance).
Boxing Timer - Round Timer
Boxers and martial artists need a boxing timer for round-based training. Traditional boxing rounds are 3 minutes with 1-minute rest between rounds. Amateur boxing uses 2-minute rounds. MMA uses 5-minute rounds. Our round timer can be set to any duration—use it for heavy bag work, shadowboxing, pad work, or sparring. The alarm signals round changes so you can focus entirely on your technique.
Circuit Training Timer
Circuit training moves you through multiple exercises with minimal rest. A typical circuit has 8-12 stations, 30-45 seconds per exercise, with 10-15 seconds transition time. Our circuit timer keeps you on pace so you don't linger too long at any station. This training style is excellent for burning fat while building functional strength, making it popular for boot camps and group fitness classes.
Home Workout Timer
No gym? No problem. Our home workout timer transforms any space into a training zone. Use it for bodyweight circuits, dumbbell routines, resistance band workouts, or yoga flows. Set up your phone or tablet where you can see it, and let the timer guide your intervals. Popular home workout formats include the 7-minute scientific workout (12 exercises, 30 seconds each, 10 seconds rest) and 20-minute full-body HIIT sessions.
Running and Cycling Interval Timer
Interval training isn't just for the gym. Runners use interval timers for speed work: sprint for 30 seconds, jog for 60 seconds, repeat. Cyclists do similar intervals on the bike or trainer. Our timer works on your phone while you train outdoors—the loud alarm cuts through wind and traffic noise. Interval running improves VO2 max faster than steady-state cardio and is a proven method for getting faster at any distance.
Kettlebell Workout Timer
Kettlebell training often follows specific time protocols. The classic "Simple & Sinister" program uses timed sets of swings and get-ups. Many kettlebell complexes use EMOM or Tabata-style intervals. Our kettlebell timer presets include popular durations like 30-second swing sets with 30-second rest, or 10-minute continuous swing sessions. Time your practice to ensure consistency and track improvement over weeks.
Free Online Workout Timer Benefits
Our free workout timer online offers key advantages: instant access on any device, no app downloads or subscriptions, large visible display, customizable intervals, and loud alarm sounds that cut through gym noise. Unlike phone apps, a browser-based exercise timer doesn't drain battery with background processes or interrupt your workout with notifications. Bookmark this page for one-click access to your interval timer whenever you train.
Workout Timer for CrossFit
CrossFit workouts rely heavily on precise timing for AMRAPs, EMOMs, and benchmark WODs. Our CrossFit timer helps you track these varied time domains with accuracy.
CrossFit Time Domains
- AMRAP workouts: Set 20-minute timers for classic AMRAPs
- EMOM training: Use 10-minute or 15-minute timers for every-minute-on-the-minute
- Fran/Grace: Time your benchmark WODs to track PR progress
- Murph: 1-hour timer for the hero workout challenge
- Rest between WODs: 3-minute timer for recovery
CrossFit Warm-Up Timer
A proper CrossFit warm-up takes 10-15 minutes. Use our timer for 2-minute rowing, 2-minute dynamic stretching, and skill work before hitting the WOD. Never skip warm-up—it prevents injury and improves performance.
Workout Timer for Yoga and Pilates
Yoga and Pilates sessions benefit from gentle timing to hold poses and flow between sequences. Our yoga timer provides non-intrusive alerts for mindful practice.
Yoga Hold Timers
- Sun Salutations: 5 breaths per pose, approximately 30 seconds each
- Yin yoga holds: 3-5 minute timers for deep stretching
- Power yoga flow: 45-minute to 60-minute sessions
- Savasana: 5-10 minute timer for final relaxation
- Meditation integration: Use our meditation timer for post-yoga mindfulness
Pilates Timing
Pilates exercises emphasize controlled movement and breath. Set 45-minute timers for mat Pilates sessions, or use shorter intervals for specific muscle group focus. Joseph Pilates recommended quality over quantity—our timer helps you maintain proper form throughout.
Workout Timer for Calisthenics
Calisthenics and bodyweight training require timed holds, sets, and rest periods. Our calisthenics timer supports progressive overload through consistent timing.
Calisthenics Hold Progressions
- Plank holds: Build from 30 seconds to 2 minutes
- L-sit progression: 10-second to 30-second holds
- Handstand practice: 1-minute wall holds, building to freestanding
- Pull-up negatives: 5-second controlled descents
- Rest between sets: 2-minute timer for strength work
Bodyweight Circuit Timer
Create effective bodyweight circuits with timed stations: push-ups, squats, lunges, dips, and core work. Use 45-second work periods with 15-second transitions for a challenging full-body workout requiring zero equipment.
Workout Timer for Stretching and Mobility
Stretching and mobility work are often rushed or skipped entirely. Our stretching timer ensures you hold positions long enough for actual flexibility gains.
Static Stretching Timer
- Post-workout stretches: 30-second holds minimum per muscle group
- Deep flexibility work: 2-minute holds for significant gains
- Hip flexor stretches: 90 seconds each side for desk workers
- Hamstring stretches: 1-minute holds for runners
- Full stretching routine: 15-minute timer for complete session
Foam Rolling Timer
Foam rolling requires 1-2 minutes per muscle group for effective myofascial release. Set our timer as you work through quads, IT bands, glutes, back, and calves. Rushing foam rolling defeats its purpose—let the timer keep you honest.
Workout Timer for Powerlifting
Powerlifting demands long rest periods between heavy attempts. Our powerlifting timer ensures you're fully recovered before your next set without wasting time.
Powerlifting Rest Periods
- Heavy singles (90%+): 5-minute rest minimum
- Working sets (80-90%): 3-4 minute rest
- Accessory work: 2-minute rest periods
- Competition simulation: Follow federation timing rules
- Warm-up sets: 1-2 minute rest between
Meet Day Timer
On competition day, timing is everything. Use our timer to track warm-up progression, rest between attempts, and the clock countdown to your lift. Knowing exactly when to take your next warm-up prevents rushing or cooling down before you're called to the platform.
Workout Timer for Swimming
Swim training uses interval sets and rest periods to build endurance and speed. Our swim timer works poolside to keep your workout structured.
Swimming Interval Sets
- Sprint sets: 30-second sprints with 30-second rest
- Endurance sets: 5-minute continuous swims
- Rest intervals: 10-15 seconds between 100m repeats
- Kick sets: 2-minute timed kicks with board
- Full practice: 1-hour timer for structured workout
Pool Workout Structure
A typical swim practice includes 10-minute warm-up, main set (varies by goal), and 5-minute cool-down. Our timer helps coaches and solo swimmers maintain workout structure. Use the loud alarm setting—pool acoustics can muffle softer sounds.