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Works on any device
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Free Online Interval Timer for Exercise and Workouts
A free, easy-to-use online interval timer for interval training. Get started in seconds.
About Our Interval Timer
Keeping your workouts structured and focused is one of the fastest ways to get better results.
Our free online interval timer makes it easy to set your work and rest periods, customise rounds, and stay on pace without watching the clock.
Whether you are training on your own, working with a personal trainer, or running gym sessions, this timer helps you stay sharp and push through every session properly.
Set your intervals, go fullscreen, and let the timer handle the rest.
What is Interval Training?
Interval training is a way of exercising where you switch between periods of high effort and periods of lower effort or rest.
It could be sprinting for 30 seconds, then walking for 30 seconds, or lifting weights for a set time before resting briefly and repeating.
This style of training improves endurance, builds strength, and burns more calories compared to steady, unbroken exercise.
It is popular in personal training programmes, gym classes, and sports conditioning because it pushes your fitness in a shorter amount of time.
You’ve probably also heard of HIIT (High-Intensity Interval Training) which is what it says on the tin – a high-intensity, fast-past workout set to intervals with work and rest that burns major calories. This timer is perfect for that.
What is an Interval Timer?
An interval timer is a simple but powerful tool that helps you structure your workouts into set periods of work and rest.
Instead of relying on guesswork or constantly checking a clock, you can set clear timings for each part of your session, whether you are sprinting, lifting weights, boxing rounds, or running strength circuits.
Interval timers are popular with everyone from beginners building better fitness habits to personal trainers running structured sessions with clients, because they keep the focus purely on effort and recovery without interruptions.
Why Use an Interval Timer for Workouts?
Using an interval timer keeps your workouts consistent, structured, and focused from start to finish.
When you set exact work and rest periods, you remove the need to guess or lose track during a session, which helps you train harder, recover properly, and stay more engaged.
Whether you are doing short bursts of cardio, circuit training, weightlifting sets, or endurance intervals, a timer helps you control the intensity and stick to your plan without distractions.
It is also an essential tool for personal trainers running group sessions or 1-to-1 coaching, making it easy to manage time clearly across different exercises and clients.
Top Features
Set Work and Rest Intervals Easily
Quickly adjust your work and rest times to fit any workout, whether you are setting up sprint intervals, lifting rounds, or a conditioning circuit. You can fine-tune every session without fiddling with stopwatches or phone timers.
Customise Rounds and Total Workout Time
Choose how many rounds you want to complete and set an overall session length if you need to. Perfect for strength circuits, AMRAP challenges, or training sessions where you want a clear start and finish time.
Audio Beeps for Work and Rest
Our interval timer includes sound cues that beep clearly at the start and end of your work and rest periods. You don’t need to keep checking the screen, making it ideal for busy gym floors, outdoor training, or personal trainers managing group workouts.
Fullscreen Mode for Clear Visibility
Switch the timer to fullscreen on any device for a clear, distraction-free display. Great for solo workouts, gym classes, or projecting onto bigger screens in personal training studios or group fitness spaces.
Best Ways to Use an Interval Timer
An interval timer can be used to structure almost any type of workout where you need to balance work and recovery. It is ideal for strength training circuits, timed conditioning sets, sprint intervals, and cardio blocks, helping you keep each part of your session consistent and focused.
Personal trainers often use interval timers for bootcamp classes, boxing rounds, or managing different exercises across groups, making sure everyone is working at the right pace without confusion.
It also works perfectly for solo gym sessions, outdoor training, and even home workouts where you want to keep intensity high without constantly checking a clock.
If you are running rounds for fitness boxing or MMA style training, you can easily set up a gym round timer using the same interval setup with clear beeps between rounds.
Start Your Free Custom Interval Timer Now
Get your next workout set up in seconds. Choose your work and rest periods, customise your rounds, and start training with a clear, full-screen timer that keeps you focused from start to finish.
No downloads, no signups, no waiting around. Whether you are training alone, coaching clients, or running gym sessions, our free interval timer is ready when you are.