Online Workout Timer
Free workout timer for HIIT, Tabata, EMOM, AMRAP, circuit training and interval workouts.
Create Your Custom Workout Timer
Build a workout timer that matches your training. Set your work intervals, rest periods, rounds and sets, then start your workout instantly.
Workout Timers for Every Training Style
Pick a ready-made timer for your favorite training method, or build your own custom workout interval timer above. You can also compare them side by side on all workout timers, or start from the training timer, the fitness timer and the exercise timer.
HIIT Timer
High-intensity interval training timer.
Open HIIT timer →Tabata Timer
Classic 20-second work / 10-second rest intervals.
Open Tabata timer →EMOM Timer
Every Minute On the Minute workouts.
Open EMOM timer →AMRAP Timer
As many rounds as possible workouts.
Open AMRAP timer →Circuit Timer
Create custom work and rest intervals.
Open circuit timer →CrossFit Timer
WOD timer for AMRAP, EMOM, For Time and intervals.
Open CrossFit timer →Boxing Timer
Rounds, rest periods and customizable intervals.
Open boxing timer →MMA Timer
Fight rounds, rest periods and interval training.
Open MMA timer →How to Use the Workout Timer
Set your intervals
Choose your work and rest duration.
Choose your rounds
Set the number of rounds and sets.
Start your workout
Press start and follow the timer.
What Can You Use a Workout Timer For?
A workout timer keeps your training structured so you can focus on the effort, not the clock. Here are the most common ways to use it.
HIIT Workouts
Use an interval timer to alternate periods of intense exercise and recovery.
Home Workouts
Follow structured workouts without needing a coach or additional equipment.
Circuit Training
Create multiple exercise intervals with customizable work and rest periods.
Boxing & MMA
Set round durations, rest periods and training intervals.
Strength Training
Use rest timers between sets to keep your training consistent.
Running
Create run/walk intervals and structured running workouts.
Why Use an Online Workout Timer?
A good workout is more than a list of exercises — it is a structure. An online workout timer gives your session that structure by telling you exactly when to work, when to rest and when to move on to the next round. Instead of glancing at a stopwatch or guessing your rest periods, you follow clear audio and visual cues and keep your full attention on the exercise in front of you.
Built for interval training
Interval training — including HIIT, Tabata, EMOM and AMRAP — relies on precise timing. The benefit of a HIIT session comes from the contrast between short bursts of intense effort and controlled recovery. With an interval timer, every work interval lasts exactly as long as it should, and every rest period ends on time. That consistency is what makes your sessions repeatable and your progress measurable: you can shorten rest periods, add rounds or extend work intervals week after week and see clearly how your conditioning improves.
Perfect for home workouts and training without equipment
One of the biggest advantages of a free workout timer is that it removes the need for extra gear. You do not need a gym clock, a coach counting down or a dedicated app. This exercise timer runs directly in your browser, on your phone, tablet or laptop, so you can train in your living room, in a hotel room or at the park. Combined with bodyweight exercises, it turns any space into a functional training area — ideal for home workouts and circuit training without equipment.
Rest management and consistency
Rest is where most workouts fall apart. Rest too long and the intensity drops; rest too little and your form breaks down. A workout interval timer manages this for you. Set your rest periods once, and the timer holds you accountable for the entire session — every round, every set. Over weeks of training, this consistency is what drives real progression, whether your goal is conditioning, fat loss or general fitness.
Because this online workout timer is free, works in any browser and requires no account or download, you can set up your intervals in seconds and start training immediately. Configure your Prep countdown (your warm-up), work and rest intervals, rounds and sets above — your custom timer is ready whenever you are.
Workout Timer Features
- Free to use
- No account required
- Custom work intervals
- Custom rest intervals
- Multiple rounds
- Multiple sets
- Countdown
- Audio alerts
- Fullscreen mode
- Mobile friendly
- Works in your browser
Training Guides
The timer answers how long is left. These guides answer the question that comes first: which numbers should be on the clock.
Work-to-Rest Ratios Explained
Why the relationship between work and rest decides what a session trains, what each ratio is for, and how to progress one without changing everything at once.
Read the guide →The Tabata Protocol, and What Gyms Call Tabata
What the 1996 study actually ran, what it found, and why a 20/10 burpee block shares its stopwatch but not its intensity.
Read the guide →Round Lengths in Combat Sports
Competition round and rest times across nine disciplines, from professional boxing to IBJJF belt divisions, and how to turn them into training rounds.
Read the guide →How Long to Rest Between Sets
What is actually recovering during a rest period, how long each training goal needs, and why the old sixty-second rule cost people work.
Read the guide →Workout Timer FAQ
What is a workout timer?
A workout timer is a tool that structures your training session into timed intervals — work, rest, rounds and sets. It tells you when to start exercising, when to rest and when the workout is over, so you can focus on training instead of watching the clock.
Is this workout timer free?
Yes. Workout Timer Online is completely free to use. There are no paid plans, no locked features and no account required.
Can I create a custom workout timer?
Yes. You can set your own work intervals, rest periods, number of rounds and sets, plus an optional Prep countdown (a warm-up before the first round) and Cool-down. This lets you build a timer for virtually any workout format.
Can I use the timer on my phone?
Yes. The timer works in any mobile browser on iPhone and Android. The interface adapts to your screen, and you can use fullscreen mode for better visibility during your workout.
What is the difference between a workout timer and an interval timer?
An interval timer simply alternates between timed periods, such as work and rest. A workout timer builds on that idea with training-specific features like rounds, sets, Prep (warm-up) and Cool-down phases, and audio cues designed for exercise sessions.
Can I use this timer for HIIT workouts?
Yes. Set a short, intense work interval (for example 30 seconds), a recovery interval (for example 15 seconds) and the number of rounds you want. The timer will guide you through the entire HIIT session with audio alerts.
Can I use this timer for Tabata?
Yes. For a classic Tabata protocol, set 20 seconds of work, 10 seconds of rest and 8 rounds. You can also use our dedicated Tabata timer with these settings preloaded.
Do I need to download an app?
No. The timer runs entirely in your web browser — nothing to download or install. Just open the page, set your intervals and start your workout.
Start Your Workout
Create your workout, set your intervals and start training with Workout Timer Online.
Start Timer