Fitness Timer
A free online fitness timer for cardio, running, cycling and class-style conditioning. Set your work, rest, and rounds and start your session instantly.
Set Your Fitness Session
The fitness timer is preloaded with 40 seconds of work, 20 seconds of rest and 8 rounds. Adjust the work interval, the rest interval and the number of rounds, then start your session.
Free Fitness Timer
Use this fitness timer for cardio and conditioning: running, cycling, rowing, jump rope and class-style blocks. Set the duration of each interval, choose the number of rounds, and follow the countdown throughout your session.
- Custom work and rest times
- Adjustable rounds
- Clear countdown
- Audio alerts
- Works on phone, tablet and desktop
How to Use the Fitness Timer
Set your work time
Choose how long you want to perform each exercise or effort.
Set your rest time
Add recovery periods between exercises or rounds.
Choose the number of rounds
Set how many times you want to repeat your workout structure.
Start your fitness timer
Press start and follow the countdown throughout your session.
What Can You Use a Fitness Timer For?
This one is built for cardio and class-style conditioning — sessions with no fixed weights and no single exercise to time, just a block of effort repeated on a clock.
Steady-State Cardio Blocks
Break a run, row or ride into timed pushes and easy sections instead of holding one pace for the whole session.
Cardio Machines
Bike, rower, elliptical or stair climber: alternate a hard interval with an easy one without watching the console clock.
Bootcamp & Class-Style Formats
Run the same work/rest signal an instructor would call out, for a station-based or partner-based class.
Jump Rope & Cardio Drills
Time rounds of skipping, shadowboxing or step-ups the way a conditioning coach would block them.
Fat-Loss & Conditioning Blocks
Stack short efforts back to back at the end of a session, or run one on its own, without designing a full workout first.
Group Sessions
Put the countdown on a shared screen so a class or a training partner moves on the same signal you do.
Choose a Fitness Timer for Your Workout
Looking for a specific workout format? Try our HIIT Timer, Tabata Timer, EMOM Timer, or AMRAP Timer.
Workout Timer
Work, rest, rounds and sets for any workout.
Open workout timer →HIIT Timer
High-intensity work intervals and recovery.
Open HIIT timer →Tabata Timer
20 seconds of work, 10 seconds of rest.
Open Tabata timer →Interval Timer
Custom work and rest intervals.
Open interval timer →EMOM Timer
Every Minute On the Minute workouts.
Open EMOM timer →AMRAP Timer
As many rounds as possible in a fixed time.
Open AMRAP timer →Circuit Timer
Multiple exercises performed in sequence.
Open circuit timer →CrossFit Timer
WODs, rounds and mixed workout formats.
Open CrossFit timer →Gym Timer
Rest between sets and gym-based training.
Open gym timer →Sports Timer
Rounds and intervals for sports training.
Open sports timer →Fitness Timer Features
Everything you need to run a fitness session, and nothing you don't.
Work & Rest Intervals
Set precise periods for exercise and recovery.
Custom Rounds
Choose how many rounds you want to complete.
Countdown
Keep track of your workout without constantly checking a clock.
Audio Alerts
Know when to work, rest or move to the next round.
Browser-Based
Use the fitness timer directly without installing an app.
Multiple Devices
Train from your phone, tablet or desktop.
Why Use a Fitness Timer?
Cardio and conditioning work rarely comes with a fixed exercise list or a weight to load — it is defined by pace and duration. A fitness timer is built around that: no single movement to time, like the exercise timer, and no barbell rest to protect, like the gym timer. It exists for the kind of session where the whole point is holding an effort for a stretch of time, then easing off, then doing it again.
On a bike, a rower or a run, a fixed pace is hard to hold and boring to pace by feel. Cutting the effort into blocks makes it manageable: push for the work interval, knowing exactly when it ends, then recover for a set stretch before the next one starts. The 20/10, 30/30 and 40/20 presets above are the ratios most steady cardio and class-style formats already use — load one and the whole session is set.
It is also the timer for anyone running a bootcamp-style block without a coach calling the changes: jump rope rounds, station work, shadow drills, a fat-loss finisher tacked onto the end of a session. Put the countdown on a shared screen and a group moves through the same rounds together, on the same signal, without anyone counting out loud.
Fitness Timer vs Other Workout Timers
Each timer covers a specific way of training. Pick the one that matches your session.
| Timer | Best for |
|---|---|
| Fitness Timer | Cardio, running, cycling, class-style conditioning |
| Workout Timer | General workouts |
| HIIT Timer | High-intensity intervals |
| Tabata Timer | Tabata-style workouts |
| EMOM Timer | Every Minute On the Minute |
| AMRAP Timer | As Many Rounds As Possible |
| Circuit Timer | Repeated exercise circuits |
| Gym Timer | Gym-based training |
| Training Timer | Structured training sessions |
| Exercise Timer | Timed exercises and sets |
Fitness Timer FAQ
Choosing the work and rest values for a session is covered in our guide to work-to-rest ratios.
What is a fitness timer?
A fitness timer is a cardio and conditioning timer: work and rest blocks for running, cycling, rowing, jump rope and class-style formats, rather than for a single exercise or a barbell lift. It counts each block down and signals every change, so a pace-based session runs itself.
How do I use a fitness timer for a workout?
Set the length of each push and each easy period, and the number of rounds you want to repeat. Press start and the fitness timer runs the whole session, moving automatically from work to rest until the last round.
Can I use a fitness timer for cardio machines and running?
Yes. It runs in your browser on a phone propped on a treadmill console or a bike, so intervals on a run, a row or a ride follow the same countdown without you watching the machine's own clock.
Can I set work and rest intervals?
Yes. Work and rest intervals are fully adjustable, along with the number of rounds and the get-ready countdown. You can also load a quick preset such as 20/10, 40/20 or 60/30 and start your fitness session straight away.
Is this fitness timer free?
Yes. The fitness timer is completely free, with no account, no signup and no app to install. Open the page, set your work intervals, rest intervals and rounds, and start training immediately.
Start Your Fitness Workout
Set your work and rest intervals, choose your rounds, and start your fitness timer.
Start Fitness Timer