HIIT Timer
Run Tabata, EMOM or fully custom HIIT intervals with prepare, work and rest phases, optional sound and vibration, preset workouts, and a shareable session summary when you finish.
Tabata starts with a 10-second prepare countdown, then 8 fast work/rest rounds.
Finish a workout to create a session summary.
Focus intervals: Pomodoro timer · simple timing: Stopwatch · countdowns: Countdown timer · workout burn: Calories burned.
How to run an interval workout
Choose Tabata, EMOM or Custom, check the prepare, work, rest and round values, then press Start. Pause when needed, Skip to jump to the next phase, and use the finished-session summary for your training log.
HIIT Timer helps athletes and everyday trainees get a clear, actionable number they can use in the gym, on the road or in the pool — without uploading any data. All calculations run locally in your browser.
Use the presets to learn the expected inputs, then adjust for your own session. Export or share the result when you want a training log or a quick plan for your next workout.
FAQ
What can I use HIIT Timer for?
Run Tabata, EMOM or fully custom HIIT intervals with prepare, work and rest phases, optional sound and vibration, preset workouts, and a shareable session summary when you finish. It is built for practical training decisions, not medical diagnosis.
How do I use HIIT Timer correctly?
Start with an example or preset, then replace the values with your own measured weight, time, distance or heart rate. Small input errors can change the output a lot.
How accurate is HIIT Timer?
Formulas and tables are widely used coaching estimates. Individual fitness, sleep, heat and technique still matter — treat the result as a guide and progress gradually.
Is my data uploaded?
No. Inputs stay in your browser. Optional session history uses localStorage on this device only.
Is this medical or coaching advice?
No. It is a free educational calculator. Consult a qualified coach or clinician for personalised programmes, especially if you have injuries or health conditions.
Can I share or export the result?
Yes. Most pages support copy, CSV download and a shareable result image so you can keep a log or send the plan to a training partner.