Bodyweight HIIT
- 01Squats
- 02Push-ups
- 03Mountain climbers
- 04Lunges
- 05Plank
Rotate through the five moves twice: 10 rounds, about 10 minutes.
Interval timer
A free online interval timer for any workout. Set how long you work, how long you rest and how many rounds, or pick a preset for HIIT, boxing or running. The beeps tell you when to switch.
FitHackIntervals
10 rounds40Ready9:40 left
Work
40s
Rest
20s
Rounds
10
Get the full timer in FitHackTabata, EMOM, AMRAP, AFAP + guided workoutsGet the app →The basics
What is interval training?
Interval training alternates periods of hard work with periods of rest or easy movement. The work can be anything: sprints, burpees, kettlebell swings, pad work, jump rope.
The work-to-rest ratio sets the character of the session. Short work with longer rest (for example 1:00 hard, 1:30 easy) lets you push each effort. Longer work with short rest (40 seconds on, 20 off) keeps your heart rate up the whole time.
Tabata is one specific interval format (20 seconds on, 10 off, 8 rounds). This timer lets you build any format you like, from 3-minute boxing rounds to short sprint repeats.
Step by step
How to use this timer
- 1Warm up for 5 minutes before any hard intervals.
- 2Pick a preset (HIIT, Boxing or Running) or set your own Work, Rest and Rounds. Above one minute the controls move in 15-second steps.
- 3Press Start. After a 3-second countdown the first work interval begins.
- 4Work while the ring is red, recover while it is green. The timer beeps 3-2-1 before every switch.
- 5After the last round you hear a triple beep. Cool down for a few minutes.
Ideas
Interval workouts to try
Three ways to use the interval timer, from a bodyweight circuit to boxing and running.
Boxing rounds
- 01Shadow boxing or bag work
- 02Jab-cross combinations
- 03Footwork and defense
- 04Finish each round with fast punches
Six 3-minute rounds with 1 minute of rest, like a real bout.
Run intervals
- 011 minute hard run
- 0290 seconds walk or easy jog
- 03Repeat 8 times
Works outdoors or on a treadmill. Keep the hard minutes at a pace you can repeat.
New to high-intensity training? Start with longer rest and fewer rounds, and talk to a doctor if you have any health concerns.
FAQ
Interval timer questions
All timers, plus video-guided workouts, are also in the free FitHack app.
What is an interval timer?
An interval timer counts down alternating work and rest periods for a set number of rounds and signals each switch with a sound, so you can focus on training instead of watching the clock.
What work-to-rest ratio should I use?
For HIIT, 40 seconds on and 20 off is a popular start. For maximum-effort sprints, use more rest than work, for example 1:00 hard and 1:30 easy. Boxing rounds are usually 3 minutes with 1 minute of rest.
What is the difference between an interval timer and a Tabata timer?
A Tabata timer uses one fixed format: 20 seconds of work, 10 seconds of rest, 8 rounds. An interval timer lets you set any work, rest and number of rounds.
Can I use it as a boxing round timer?
Yes. Choose the Boxing preset (3:00 work, 1:00 rest, 6 rounds) or set your own round length. You get a 3-2-1 countdown before each round starts and ends.
Can I set rest to zero?
Yes. Set Rest to 0 and the timer moves straight from one work interval to the next, which is useful for circuits where you only change the exercise.
Does the timer have sound, and does it work on my phone?
Yes. It beeps 3-2-1 before every switch and uses different signals for work and rest. On phones it also vibrates where supported and keeps the screen on while running. No sign-up needed.
More free timers
Tabata timerFree online Tabata timer: 20 seconds work, 10 seconds rest, 8 rounds.EMOM timerFree online EMOM timer with sound: a new round every minute, 3-2-1 beeps, round counter.AMRAP timerFree online AMRAP timer: set 5 to 60 minutes, count your rounds with one tap, get a 1-minute warning and a final beep.AFAP timerFree online AFAP (for time) timer: stopwatch with optional time cap, lap button for round splits, 1-minute cap warning and sound.
Every timer
in one app.
FitHack has interval, Tabata, EMOM, AMRAP and AFAP timers plus video-guided exercises and ready HIIT workouts. Free to download.
Scan with your
phone camera