Interval Timer

How to use the online interval timer

This interval timer runs work and rest periods back to back for as many rounds as you choose. Set a work time, a rest time, the number of rounds and a short "get ready" countdown, press Start, and the online interval timer switches phases for you with a beep each time.

Each phase has its own color, a round counter shows where you are, and a 3-2-1 countdown warns you just before the next phase begins, so you can keep your eyes off the screen and on what you're doing.

1. Set the work time. This is how long each effort lasts, for example 0:45.
2. Set the rest time. The recovery between efforts, for example 0:15. You can make it shorter or longer than the work time.
3. Choose the number of rounds. One round is one work period plus one rest period.
4. Set the prep countdown. A few seconds of "get ready" time before round 1, so you can put the phone down and get in position.
5. Press Start (or the Space bar). Pause anytime with Space, reset with R, and press F for full screen.

Example setups for a custom interval timer

Because every value is editable, this custom interval timer covers most common formats. A few starting points:

Setup	Work / rest	Rounds	Good for
Beginner circuit	30 s / 30 s	8–12	Bodyweight moves like squats, push-ups and step-ups, with equal recovery
Steady conditioning	45 s / 15 s	8–10	A circuit where you move straight to the next station during the rest
EMOM-style	60 s / 0 s	10–20	"Every minute on the minute" training (see below)
Run-walk	2 min / 1 min	6–10	Easing into running by alternating jogging and walking
Longer efforts	4 min / 2 min	4–5	Rowing, cycling or running intervals at a hard but sustainable pace

How to set up an EMOM with the interval timer

EMOM stands for "every minute on the minute." At the start of each minute you do a set number of reps, then rest for whatever is left of that minute. When the next minute starts, you go again.

To run one here, set work to 1:00, rest to 0 and rounds to the number of minutes you want, such as 12. The beep at each phase change then marks the top of every minute. If you finish your reps in 40 seconds, you get 20 seconds of rest; if they take 55 seconds, you get 5. For alternating EMOMs (burpees on odd minutes, sit-ups on even ones), just count rounds as you go using the round counter.

Uses beyond workouts

An interval timer is just a reliable way to alternate two blocks of time, which is handy outside the gym too:

• Study sprints. Try 10 minutes of flashcards and 2 minutes off, repeated 5 times, before a quiz or AP exam review session. For longer focus sessions, the Pomodoro timer is built specifically for that.
• Cooking stations. When you're prepping several things at once, a repeating 5-minute work phase reminds you to stir, flip or check the oven on a regular schedule.
• Music practice. Alternate a few minutes on scales with a short break to rest your hands, round after round.
• Speed cleaning. Work 10 minutes on one room, rest 2, and move on to the next room each round.

Tips for better intervals

• Set the prep countdown long enough to get into position. 10 seconds suits most bodyweight moves; give yourself more if you need to set up equipment.
• Use the rest phase to switch exercises. Lay out the stations in order before you press Start.
• Pick an alarm sound you can hear over music, or mute it if you only want to watch the colors change.
• Prop your phone or open full screen on a laptop across the room; the large display and colored phases are easy to read from a distance.

If you'd rather start from a ready-made workout, the HIIT timer with 40/20 and 45/15 presets, the Tabata timer (20 seconds on, 10 off, 8 rounds) and the boxing round timer all run on the same interval engine with their own presets.

Frequently asked questions

How long will my interval workout take?

Add the work and rest time for one round and multiply by the number of rounds. For example, 45/15 × 10 is about 10 minutes, plus your prep countdown. The round counter shows how many rounds you have left.

Can I set rest to zero?

Yes. Setting rest to 0 gives you back-to-back work phases with a beep between them, which is how you run an EMOM or any "every X seconds" format.

Will the interval timer keep time if I switch to my music app?

Yes, time is measured against your device's clock, so it stays accurate in the background. Sounds only play while the page is still open in a browser tab, and on iPhone you may need to tap the page once before sounds can play.

Does it remember my settings?

Your last settings and sound choice are saved on your device, so the timer is ready the next time you open it. There's no account or sign-up.