Free Online Tabata & HIIT Timer

Run Tabata, HIIT, boxing rounds, and custom interval workouts right in your browser. Choose from built-in presets or create your own timer with configurable work periods, rest periods, and rounds. Audio cues mark every transition so you can focus on the workout, not the clock. No download, no account, completely free.

The classic Tabata protocol is 20 seconds of all-out work followed by 10 seconds of rest for 8 rounds — 4 minutes total. Select the Tabata preset below to start immediately, or adjust the intervals to match your training style. Looking for the full mobile experience? TRounds for iOS adds session tracking, workout history, haptic feedback, and offline support.