HIIT & Tabata Interval Timer
Intervals, circuits, EMOM and AMRAP with beeps and voice cues — it works offline.
Ready
00:00
0 rounds
Keys, with focus on the timer: ← back · → skip · after a click on the clock, Space starts or pauses
Your changes apply when you press Reset — the workout that is running keeps going.
Presets
Saved on this device
Sound and screen
Every interval in this workout
About the HIIT & Tabata Interval Timer
A workout timer for four kinds of session: intervals (Tabata, HIIT, boxing-style rounds) with rounds and sets, circuits of named exercises that each have their own time, EMOM (every minute on the minute) with exercises that rotate each interval, and AMRAP (as many rounds as possible) with a tap-to-count round counter and your split times.
A big colour display shows the interval, the exercise, the time left and what comes next. It beeps at every change with a 3-2-1 countdown, can speak cues such as “Rest. Next: push-ups” with your device’s own voice, keeps the screen on while it runs, and saves your workouts in this browser. It works offline once the page has loaded.
How to use it
- Pick a preset — Tabata, HIIT 40/20, a bodyweight circuit, EMOM 12 or AMRAP 12 — or choose Intervals, Circuit, EMOM or AMRAP and set your own times (seconds, or minutes:seconds such as 1:30).
- Add exercise names if you like: one per line for intervals, EMOM and AMRAP, or a list with a time for each in a circuit.
- Press Start. Use Skip and Back to move between intervals and Pause at any time; in an AMRAP, tap Round done after each round.
- Turn on spoken cues and keep-screen-on under Sound and screen, and press Save on this device to keep the workout for next time.
Examples
10 s get ready, 20 s work and 10 s rest × 8
16 intervals, 4:00 in total (2:40 of work)
40 s work, 20 s rest × 8, 2 sets, 1:00 between sets
16 work intervals, 16:30 including a 10 s get ready
Jumping jacks, squats, push-ups, lunges, plank — 40 s each, 20 s rests, 3 rounds, 1:00 between rounds
15 work intervals, 16:10 in total
10 squats, 10 push-ups, 10 sit-ups
Tap Round done after each round: e.g. 7 rounds, average 1:42 a round
Common uses
- Tabata and HIIT sessions at home or in the gym.
- Circuit classes and home workouts with a different exercise at each station.
- EMOM and AMRAP workouts, with the rounds counted for you.
- Boxing or skipping rounds with rest periods.
The four workout types
- Intervals: work and rest repeated for a number of rounds, optionally in sets with a longer rest between them. If you list exercises, each work interval takes the next one. Rest after the last round adds a final rest — the popular 4:00 Tabata version.
- Circuit: a list of exercises, each with its own time, with a short rest between exercises (announcing the next one) and a longer rest between rounds. Reorder exercises with the arrows.
- EMOM: a new interval starts every minute (or the interval you choose); you do the set and rest for whatever is left. Listed exercises rotate: minute 1 the first, minute 2 the second, and so on.
- AMRAP: one countdown, the time cap. Each time you finish a round, tap Round done (or press it with the keyboard); the timer counts the rounds and shows your last and average round time. Undo removes a mistaken tap.
What is a Tabata?
In the 1996 study by Izumi Tabata and colleagues, seven subjects did 7–8 bouts of 20 seconds at about 170% of their VO₂max on a cycle ergometer, with 10 seconds of rest between bouts, five days a week for six weeks. Their VO₂max rose by 7 mL/kg/min and their anaerobic capacity by 28%. That 20 s / 10 s pattern is now used with many exercises; the original intensity was an all-out effort.
Accurate timing, sound and privacy
The timer works out the current interval from the time since you pressed Start, never by counting ticks, so it does not drift. Beeps are scheduled ahead on the audio clock, which keeps time even when the page is in a background tab. Spoken cues use only voices installed on your device, so exercise names are not sent to an online speech service; if your browser has none, the option says so and the beeps still work. Workouts you save stay in this browser.
Training safely
High-intensity intervals are very demanding. Warm up first, build up gradually, and stop if you feel dizzy, faint or have chest pain. If you have a heart condition or have not exercised for a long time, check with a doctor before starting hard interval training.
Source
- Tabata I, Nishimura K, Kouzaki M et al. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc 28(10):1327-30
Limitations
- The page must stay open while the timer runs. Phones may pause pages when the screen locks — keep the screen on (the timer asks the browser to, where supported).
- On iPhone the silent switch can mute web page sounds, and the available voices depend on your device.
- Up to 99 rounds, 20 sets, 30 exercises and 4 hours in one workout; 12 workouts can be saved.
- This is a timer, not a training plan or medical advice.
Privacy
Everything happens in your browser. What you enter or open here is not uploaded or stored by MySmartCoPilot.
Frequently asked questions
How do I set up a Tabata workout?
Press the Tabata preset: 10 s to get ready, then eight rounds of 20 s work with 10 s rest between them — 4:00 in total. Tick Rest after the last round too if you want a final 10 s rest as well. Add up to eight exercise names, one per line, to change exercise every round.
What is the difference between EMOM and AMRAP?
EMOM (every minute on the minute) starts a new set at the beginning of each minute and you rest for the rest of that minute. AMRAP (as many rounds as possible) gives you one time cap and you repeat the round as often as you can; the timer counts your rounds.
Does the timer keep running in the background?
Yes, as long as the page stays open: the timing comes from the clock and the beeps are scheduled up to a minute ahead. Browsers slow down background tabs, so the display and spoken cues can lag there until you come back. Some phones stop pages when the screen locks, so keep it on — the timer requests this automatically where the browser supports it.
Can I save my own workouts?
Yes. Give the workout a name and press Save on this device. Saved workouts appear under Presets; load or delete them there. They are stored only in this browser.
How is this different from the general interval timer?
This one is built for workouts: circuits where every exercise has its own time, EMOM with rotating exercises, AMRAP with a round counter and splits, and voice cues that announce the next exercise. The interval timer is a general work/rest timer with share links and a focus preset.