45 Second Timer

  • Set Sound
  • Set Time
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How the 45 second timer works

This 45 second timer counts down from 0:45 and sounds an alarm at zero. Press Start or Space; that's it.

Built for workouts

Forty-five seconds is a favorite interval length in circuit training. It's long enough to feel each exercise and short enough to keep the intensity high.

  • 45 on, 15 off. A popular HIIT format: 45 seconds of work, 15 seconds of rest. The HIIT timer has a 45/15 × 8 preset that switches phases for you.
  • Planks and holds. A solid goal once 30 seconds feels easy.
  • Station rotations. Move to the next station when the alarm rings.

Outside the gym

Use it for a short speaking drill, a quick sketch, a fast tidy of your desk, a timed spelling round, or a lightning answer in a quiz game. Teachers can put it in full screen with F so the whole class sees the circle shrink.

Quick controls

KeyAction
SpaceStart / pause
RReset to 0:45
FFull screen

Frequently asked questions

How do I do repeated 45 second rounds?

Press R and Space after each alarm, or let the interval timer repeat work and rest rounds with a round counter.

Which alarm sound is best for exercise?

A sharp sound like Beep, Emergency or Bell is easiest to hear over music or breathing. You can test sounds before you start.