Free online interval timer for workouts and training rounds

Prep time
00:10
Work time
00:45
Rest time
00:15
Rounds
8
Total time 07:55
Running

Prep

00:10

Common interval training formats

These are a few common workout formats people use with an interval timer.

HIIT

HIIT alternates hard exercise with short rest periods. It works well for bodyweight circuits, cardio intervals, and short training blocks.

EMOM

EMOM means Every Minute On the Minute. Start the movement at the top of each minute and rest for whatever time remains.

Tabata

Tabata usually uses 20 seconds of work and 10 seconds of rest for 8 rounds. It is a compact, high-intensity interval format.