Interval Timer

What is Interval Training?

Interval training involves alternating between periods of intense exercise (work) and periods of recovery (rest). This method can be applied to almost any exercise—from running and cycling to weightlifting and bodyweight movements. It is highly effective for improving cardiovascular fitness and burning calories efficiently.

Common Interval Formats

• Tabata: A specific form of high-intensity interval training created by Dr. Izumi Tabata. It consists of 8 rounds of 20 seconds of all-out effort followed by 10 seconds of rest, totaling exactly 4 minutes.
• HIIT (High-Intensity Interval Training): Broadly refers to varying ratios of intense effort and rest. A common ratio is 1:1, such as 30 seconds of work and 30 seconds of rest.
• EMOM (Every Minute on the Minute): A workout format where you start a specific exercise at the top of every minute. Whatever time remains in that minute after completing the reps is your rest period before the next minute starts.
• AMRAP (As Many Rounds As Possible): A time-based format where you set a countdown (e.g., 10 minutes) and perform a circuit of exercises as many times as you can within the time cap.

How to Use This Timer

Select a preset format like Tabata or EMOM, or build your own custom workout by adjusting the Work Time, Rest Time, and total number of Rounds. Make sure your volume is on to hear the audio cues that signal the start and end of each interval. You can also save your favorite custom timers directly to your device for quick access next time—this tool works completely offline after the initial load.