Built for focus
Time workouts, study sessions, recipes, presentations, or anything that deserves your full attention. The timer keeps running accurately even when this tab is in the background.
Free Interval & Tabata Timer
Repeating work/rest rounds with phase alerts and a round counter — perfect for HIIT, Tabata and circuits. Free, with no sign-up.
Workout interval timer
Set your work, rest, and rounds
Keyboard controls
Start or pauseSpace
ResetR
TimeBuddyPro's free interval timer runs repeating work-and-rest rounds for HIIT, Tabata, boxing, and circuit training. Set your own work seconds, rest seconds, and number of rounds — or jump in with a ready-made Tabata 20/10, HIIT 40/20, or 1:1 preset. Clear phase alerts and a round counter keep you on track rep after rep.
How to use the interval timer
Enter your work seconds, rest seconds, and rounds, then press Start workout. The display shows the current phase (“Work” or “Rest”), the seconds remaining, and your round progress like “Round 3 of 8.” Use Skip phase to jump ahead and Reset to start over.
What is Tabata?
Tabata is a high-intensity protocol of 20 seconds of all-out work followed by 10 seconds of rest, repeated 8 times for a 4-minute round. Tap the Tabata 20 / 10 preset to load it instantly, then adjust the rounds to match your fitness level.
Built for every workout style
Use custom intervals for HIIT circuits, EMOM-style training, boxing rounds, stretching flows, or mobility work. Short beeps mark every phase change and a longer alert celebrates workout completion, so you can train without watching the screen.
Reliable timing, zero setup
Phase timing is driven by your device's clock for accuracy, and everything runs locally in your browser — no account, no app install, and no data uploaded. Open the page, set your rounds, and train.
Frequently asked questions
What is the Tabata 20/10 preset?
It's the classic Tabata protocol: 20 seconds of work, 10 seconds of rest, repeated 8 times. The preset loads these values automatically.
Can I set custom work and rest times?
Yes. Enter any work duration from 1 second to 59 minutes, rest from 0 seconds up, and 1–99 rounds.
How do I know when a phase changes?
A beep sounds at every work/rest transition, the phase label updates, and the round counter advances. A completion alert plays when all rounds finish.
Is the interval timer free?
Yes — free with no sign-up and no limits.