HIIT Timer: Interval & Tabata

A simple interval timer for HIIT, Tabata, EMOM, and AMRAP workouts. Just an interval timer that works — without yet another subscription.

Every feature is free with ad support. No account. No subscription. No daily caps. No usage limits.

■ Four workout modes

【HIIT (High-Intensity Interval Training)】
Set your own work time, rest time, and rounds. Built for classic high-intensity interval training your way. The most efficient training method for fat loss and cardiovascular fitness in minimal time.

【Tabata Protocol】
The classic 20s work / 10s rest × 8 rounds. One tap to start the original Tabata protocol developed by Dr. Izumi Tabata. Just 4 minutes for maximum metabolic impact.

【EMOM (Every Minute On the Minute)】
Repeating one-minute intervals. The go-to format for CrossFit, strength training, and conditioning sessions. Hit your reps at the top of each minute, rest the remainder.

【AMRAP (As Many Rounds As Possible)】
Set a time cap and count your rounds. The CrossFit staple WOD format — how many rounds can you push through before the clock runs out?

■ Keep your streak alive

・Calendar view of every workout day
・Daily streak counter to keep the momentum
・Monthly workout totals at a glance

■ Save your favorites
Save your most-used presets. One tap to start next time. Tabata preset, EMOM presets, custom HIIT — all there.

■ Know the phase without looking

You can't stare at a screen mid-burpee. HIIT Timer calls out every switch between work and rest with audio cues and a countdown, and the whole screen changes color with the phase. Leave the phone on the floor or prop it on a bench — you'll know where you are from the corner of your eye, without breaking form to check.

■ Smart reminders
Weekly reminders that gently push you back on track when you miss a session.

■ Built to stay out of your way

・No account required. Open the app, set the timer, train
・No bloated features, no upsells, no data harvesting

■ Made for

・Home HIIT and bodyweight workouts
・Tabata protocols (the original 20/10×8 and your own custom variations)
・Strength training intervals
・Running and cardio circuit work
・Yoga and stretching session timing
・CrossFit-style EMOM and AMRAP WODs
・Functional fitness and conditioning (metcons)
・Boxing, kickboxing, and martial arts round timing
・Pilates and group fitness intervals
・Jump rope intervals
・Calisthenics circuit work

・Core and ab circuit timing
・Sprint and hill repeat intervals
・Beginners easing back into exercise

■ Why this app

Most interval timers lock the good features behind a subscription or push you to an account signup. We do none of that.

AMRAP and EMOM modes that most timers skip. Just an interval timer that gets out of your way.

■ Frequently asked questions

Q. What's actually free?
A. All of it. Every mode, unlimited workouts, unlimited presets. Ads support the app; there is no paid tier.

Q. What's the difference between HIIT and Tabata?
A. Tabata is one specific form of HIIT: 20 seconds of work, 10 seconds of rest, 8 rounds — four minutes total. HIIT is the broader category, where you choose the intervals. This app does both.

Q. Does the timer keep running with the screen off?
A. Yes. Audio cues continue, so you can pocket the phone and still hear each phase change.

Q. Is it good for beginners?
A. Start with the Tabata preset — four minutes, one tap. Substitute marching in place for burpees if you need to. The point is finishing the four minutes.

■ Pricing

All features are free with ad support. No subscriptions. No in-app purchases. No account needed.

Set the timer. Train.

■ Keywords

HIIT, Tabata, EMOM, AMRAP, CrossFit, WOD, interval timer, workout timer, fitness timer, circuit training, metcon, gym timer, bodyweight workout, calisthenics timer, boxing timer, kickboxing timer, MMA round timer, jump rope timer, running interval timer, sprint timer, cardio HIIT, Tabata protocol, high-intensity interval training, conditioning timer, strength interval, sport timer