What is a HIIT timer?

A HIIT timer alternates work and rest intervals for a set number of rounds so you can focus on movement instead of watching the clock.

What’s a good work/rest ratio to start with?

Beginners often start with 20 seconds work and 40 seconds rest or 30/30. As conditioning improves, reduce rest (for example 40/20).

Is Tabata the same as HIIT?

Tabata is a specific HIIT protocol: 20 seconds work and 10 seconds rest repeated 8 times (4 minutes total). HIIT more broadly includes many work/rest formats.

Should I add a warm‑up and cool‑down?

Yes. Add a short warm‑up (2–5 minutes) and a cool‑down (3–5 minutes) to help joints, breathing, and recovery.

🔥 Tabata Timer — 20s / 10s × 8 rounds

Big intervals + sounds + full screen focus mode. Tip: click the big timer or press Full Screen.

--:--:--

Round 1 of 8 • Ready

Session ends around: --

Total intervals: --

Adjustments (optional)

Warm‑up:

Light movement + mobility before the first hard round.

Cool‑down:

Easy pace + breathing after intervals.

Interval beeps:

Short beep between segments (in addition to end alarm).

Changing settings updates the session preview. Press Start to begin.

About this Tabata timer (20 seconds work / 10 seconds rest × 8 rounds)

An online HIIT timer helps you run interval workouts without doing mental math. This page sets a Tabata session with 20 seconds of work followed by 10 seconds of rest, repeated for 8 rounds. In total that’s about 4 minutes of intervals (not counting optional warm‑up or cool‑down you can add on the page).

Because intensity, fitness level, and exercise choice vary, the best habit is to pick a sustainable pace and keep form clean. Use this timer for bodyweight circuits, treadmill/rower intervals, cycling sprints, kettlebell swings, or any drill where you want a clear “work” and “rest” rhythm. If you’re new to HIIT, start with longer rests (for example 20/40 or 30/30) and build up gradually.

Tip: plan your exercises before you press Start. During the work interval you should be able to move fast while maintaining control. During rest, breathe and get ready for the next rep. When the session finishes, cool down for a few minutes, hydrate, and stretch lightly. For doneness‑style safety, HIIT has its own safety: stop if you feel dizzy, sharp pain, or unusual shortness of breath.

Want other timers? Try Clock7’s Pomodoro for focus sessions or the main Timer for general countdowns. This portal is optimized for “HIIT timer”, “Tabata timer”, and “interval timer” searches, with fast loading and a big full‑screen display.