🔥 Interval Timer (HIIT / Tabata)
Work + Rest rounds with optional warmup/cooldown. Clean, fast, and ad-free.
Quick Presets
Setup
seconds
seconds
seconds
seconds
seconds (used only if Sets > 1)
Ready
00:00
What is an Interval Timer (HIIT / Tabata)?
An interval timer alternates between work and rest for a set number of rounds (and optional sets). It’s perfect for HIIT workouts, Tabata, circuits, stretching routines, and any training where structure matters. Clock7’s interval timer runs directly in your browser — no downloads, no signup.
✅ Who can use it?
- Fitness: HIIT, Tabata, circuit training, EMOM-style sessions
- Home workouts: bodyweight routines, dumbbell rounds, cardio intervals
- Sports: conditioning drills, sprint intervals, agility ladders
- Wellness: stretching, breathing intervals, yoga flows
🔥 Benefits
- Stay consistent — you don’t “guess” rest time
- Train smarter — easy structure for progression
- Hands-free — sound/voice cues reduce screen checking
- Works anywhere — desktop, tablet, mobile
⚙️ How to use
- Select a preset (Tabata / HIIT / EMOM) or set your own values
- Optional: set warmup + cooldown
- Press Start and follow the cues
- Use Skip to move to the next phase
💡 Popular routines
- Tabata: 20s work / 10s rest × 8
- HIIT: 30s work / 30s rest × 10
- HIIT: 45s work / 15s rest × 10
- EMOM: 60s rounds × 10
Interval Timer FAQ
Does it work if I change tabs?
Yes — it keeps running in the background, but sound/notifications depend on browser settings.
For best results, keep the tab open and allow audio.
Do I need sound?
Not required — you can turn off “Sound beeps” anytime. Sound is helpful for workouts when you’re not staring at the screen.
Why no audio files?
Because this timer generates lightweight beeps using browser audio (Web Audio).
That keeps it fast and avoids loading MP3/WAV files.
Can I save my settings?
Yes — your setup is saved automatically in your browser. When you return, your last settings appear again.