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Free Online Interval Timers

85 timers that run in the browser, each set up for one workout or focus method. Color-coded phases, beeps, screen kept awake. No sign-up, no ads. To set your own numbers, use the interval timer. Answers and tables: guides.

Custom Interval Timer

1

Set your own work, rest and rounds. The settings are kept in the URL.

Custom work / rest / rounds · default 10 × 30s / 30s

Flow & Flowmodoro Timers

3

Count-up focus sessions with a break proportional to the focus time.

Count up · break = focus ÷ 5 · open-ended

Flowmodoro Timer

25 min target · break = focus ÷ 5 · keeps counting

Deep Work 90 Timer

90 min target · reminder every 30 min · break = focus ÷ 5

Tabata Timers

5

The 20-seconds-on / 10-seconds-off protocol and its close variants.

8 rounds · 20s work / 10s rest · 4 min

4-Minute Tabata Timer

8 rounds · 20s / 10s · 4 min

Tabata Timer — 6 Rounds

6 rounds · 20s / 10s · 3 min

Double Tabata — 16 Rounds

16 rounds · 20s / 10s · 8 min

20-Minute Tabata Workout

5 Tabata blocks · 20s / 10s · ~20 min

HIIT Timers

13

High-intensity interval training at every popular work/rest ratio.

10 rounds · 30s work / 30s rest · 10m

HIIT Timer — 40/20

8 rounds · 40s work / 20s rest · 8m

HIIT Timer — 45/15

8 rounds · 45s work / 15s rest · 8m

HIIT Timer — 30/15

10 rounds · 30s work / 15s rest · 7m30s

HIIT Timer — 20/40

10 rounds · 20s work / 40s rest · 10m

HIIT Timer — 60/60

10 rounds · 60s work / 60s rest · 20m

HIIT Timer — 30/10

10 rounds · 30s work / 10s rest · 6m40s

HIIT Timer — 50/10

8 rounds · 50s work / 10s rest · 8m

HIIT Timer — 60/30

8 rounds · 60s work / 30s rest · 12m

20-Minute HIIT Timer

20 rounds · 40s / 20s · 20 min

30-Minute HIIT Timer

30 rounds · 40s / 20s · 30 min

HIIT Timer — 15/15

20 rounds · 15s work / 15s rest · 10m

HIIT Timer — 20/20

15 rounds · 20s work / 20s rest · 10m

EMOM Timers

12

Every Minute On the Minute: a new set starts each minute.

EMOM Timer — 5 Minutes

5 rounds · 60s window · 5 min

EMOM Timer — 8 Minutes

8 rounds · 60s window · 8 min

EMOM Timer — 10 Minutes

10 rounds · 60s window · 10 min

EMOM Timer — 12 Minutes

12 rounds · 60s window · 12 min

EMOM Timer — 15 Minutes

15 rounds · 60s window · 15 min

EMOM Timer — 16 Minutes

16 rounds · 60s window · 16 min

EMOM Timer — 20 Minutes

20 rounds · 60s window · 20 min

EMOM Timer — 24 Minutes

24 rounds · 60s window · 24 min

EMOM Timer — 30 Minutes

30 rounds · 60s window · 30 min

10 rounds · 60s window · 10 min

E2MOM Timer — Every 2 Minutes

10 sets · one every 2 min · 20 min

E3MOM Timer — Every 3 Minutes

6 sets · one every 3 min · 18 min

AMRAP Timers

3

As Many Rounds As Possible: one countdown for the whole piece.

10:00 countdown · 10s get ready

AMRAP Timer — 15 Minutes

15:00 countdown · 10s get ready

AMRAP Timer — 20 Minutes

20:00 countdown · 10s get ready

Running Interval Timers

5

Run/walk, sprint and 4×4 intervals for the track, road or treadmill.

Run Walk Interval Timer

5-min walk · 8 × run 1:00 / walk 1:30

Run Walk Timer — 3 min / 1 min

8 × run 3:00 / walk 1:00 · 32 min

2 Minutes On, 1 Minute Off Timer

8 × 2:00 work / 1:00 rest · 24 min

4×4 Interval Timer

4 × 4:00 hard / 3:00 easy · 28 min

Sprint Interval Timer — 30s / 4 min

6 × 30s sprint / 4:00 recovery · 27 min

Boxing, MMA & Combat Round Timers

13

Round and rest timers for boxing, MMA, Muay Thai, kickboxing, BJJ and wrestling.

Boxing Round Timer

12 rounds · 3m round / 1m rest

Boxing Timer — 3×3 min

3 rounds · 3m round / 1m rest

Boxing Timer — 5×3 min

5 rounds · 3m round / 1m rest

Boxing Timer — 2 min × 10

10 rounds · 2m round / 1m rest

Boxing Timer — 3 min / 30s

8 rounds · 3m round / 30s rest

MMA Round Timer

5 rounds · 5m round / 1m rest

MMA Timer — 3×5 min

3 rounds · 5m round / 1m rest

Boxing Timer — 6×3 min

6 rounds · 3m / 1m rest

Boxing Timer — 10×3 min

10 rounds · 3m / 1m rest

Muay Thai Round Timer

5 rounds · 3m / 2m rest

Kickboxing Round Timer

3 rounds · 3m / 1m rest

BJJ Round Timer — 5 min Rolls

6 rolls · 5m / 1m rest

Wrestling Timer — 2×3 min

2 periods · 3m / 30s rest

Pomodoro & Focus Timers

6

Focus sprints and breaks for deep work and study.

4× 25m focus / 5m break · 15m long break

Pomodoro Timer — 50/10

4× 50m focus / 10m break · 20m long break

Pomodoro Timer — 52/17

3× 52m focus / 17m break

Pomodoro Timer — 45/15

4× 45m focus / 15m break

90/30 Ultradian Focus Timer

3× 90m focus / 30m break

Study Timer — 25/5

4× 25m focus / 5m break · 15m long break

Circuit Timers

6

Station-to-station work/rest for full-body circuits.

10 stations · 45s work / 15s transition

Circuit Timer — 30/30

10 stations · 30s work / 30s transition

Circuit Timer — 40/20

8 stations · 40s work / 20s transition

Circuit Timer — 60/15

12 stations · 60s work / 15s transition

Circuit Timer — 50/10

10 stations · 50s work / 10s transition

Circuit Timer — 30/15

12 stations · 30s work / 15s transition

7-Minute Workout

1

The classic 12-exercise, 30-on / 10-off routine.

7-Minute Workout Timer

12 exercises · 30s work / 10s rest · ~7 min

Meditation Timers

8

Quiet countdowns with a bell at the end. Screen stays on.

5-Minute Meditation Timer

5 minutes · bell at start & end

10-Minute Meditation Timer

10 minutes · bell at start & end

15-Minute Meditation Timer

15 minutes · bell at start & end

20-Minute Meditation Timer

20 minutes · bell at start & end

30-Minute Meditation Timer

30 minutes · bell at start & end

45-Minute Meditation Timer

45 minutes · bell at start & end

60-Minute Meditation Timer

60 minutes · bell at start & end

Meditation Timer

10 minutes · bell at start & end

Breathing Timers

3

Paced inhale / hold / exhale cycles you can follow with your eyes closed.

4-7-8 Breathing Timer

4 breaths · inhale 4 / hold 7 / exhale 8

Box Breathing Timer

6 rounds · 4-4-4-4

5-Minute Deep Breathing

~15 breaths · inhale 5 / exhale 5

Plank & Hold Timers

4

Hold, breathe, and watch the seconds.

30-Second Plank Timer

30s hold · 3-2-1 finish countdown

1-Minute Plank Timer

1m hold · 3-2-1 finish countdown

2-Minute Plank Timer

2m hold · 3-2-1 finish countdown

Plank Challenge Timer

20s → 60s ladder · 5 holds

Stretch Timers

2

Even holds with short transitions for a mobility flow.

Stretch Timer — 30s holds

10 holds · 30s hold / 5s switch

Stretch Timer — 60s holds

8 holds · 60s hold / 10s switch

Pulse for iPhone and Apple Watch

The same kind of timer as an app. Free download; Pulse Pro is $3.99 once. No subscription, no ads.

168 palettes8 free, all 168 with Pro.

Apple WatchSaved interval timers run on the watch, with a haptic at each transition.

Live ActivityThe countdown shows on the Lock Screen and in the Dynamic Island.

Saved timers3 free, unlimited with Pro. Flow sessions, labels and history.

Download on the App Store