Interval timer for HIIT and walk-run

Free interval timer with beeps and vibration: set work, rest, rounds and warm-up for HIIT, circuits or couch-to-5K walk-runs. Keeps your screen awake.

Written by Joshua Baskin, founderLast reviewed October 23, 20261 min readHow we check facts

Your result

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Presets

Beginner HIIT: 30 s work, 90 s rest, 6 rounds.
Tabata-style: 20 s work, 10 s rest, 8 rounds. Very hard; not for day one.
Couch to 5K week 1: 60 s work, 90 s rest, 8 rounds.
Circuit: 40 s work, 20 s rest, 15 rounds.

Sound and vibration follow your Play settings.

Do this today

Do the beginner HIIT preset (30 s on, 90 s off, 6 rounds) on a bike or brisk incline walk.

Questions people ask

Does the timer work offline?

Yes, once loaded it runs in your browser.

Why does my screen stay on?

The timer asks your browser to keep the screen awake while running.

Sources

U.S. HHS. Physical Activity Guidelines for Americans, 2nd edition (2018). Checked October 23, 2026.
NHS Couch to 5K. Checked October 23, 2026.

Education only. Not medical advice. Confirm with your clinician.

Your next step

Plan your first session

Read HIIT for beginners.

Go to the next step