What is the difference between HIIT, Tabata, and EMOM?

Tabata is a specific protocol of 20 seconds of work and 10 seconds of rest for 8 rounds (4 minutes total). HIIT is a broader term for alternating hard work and recovery, commonly 30–45 seconds work and 15–30 seconds rest. EMOM ("every minute on the minute") runs back-to-back work rounds with no rest — set Rest to 0 in this timer to get EMOM behaviour.

Does the timer stay accurate if I switch tabs during a workout?

Yes. Remaining time is calculated every frame from a target timestamp using Date.now(), not by counting ticks, so browser background-tab throttling cannot desync the timer.

Why do I need to tap Sound on before I hear anything?

Browsers block audio until a page receives a user gesture. The Sound on button creates an AudioContext inside a click handler, which unlocks audio for the rest of the session.

Can I run the timer without any rest between rounds?

Yes. Set Rest to 0 and the timer will chain work rounds back-to-back with a short phase-change beep between each. This matches EMOM and continuous-circuit workout styles.

Is my workout configuration saved?

Not between visits — the timer is stateless and runs entirely in your browser. Bookmark the page and use the preset buttons for your favourite setups.

Interval Timer (HIIT)

Run work/rest intervals for HIIT, Tabata, and circuits. Audio cues on every phase change.

Get Ready · Round 1 of 8

00:00:10

Settings

Prep (sec)

Work (sec)

Rest (sec)

Rounds

Total workout: 00:05:55

How to use the Interval Timer

Configure work, rest, rounds, and an optional prep countdown. Start the timer and get audio cues at every phase transition.

Pick a preset (Tabata, HIIT, EMOM, Sprint) or enter your own values for Prep, Work, Rest, and Rounds in the Settings panel. The total workout duration updates live.
Tap Sound on once so the browser unlocks audio. The timer will beep three short cues at 3 · 2 · 1 before every phase change and a long cue when the new phase starts.
Press Start. The display shows the current phase (Get Ready, Work, Rest), the round number, a coloured progress bar, and the remaining seconds.
Use Pause to stop at any time and Resume to continue from the exact remaining time. Skip phase jumps to the next block if you finish early.
When the final work round ends, the timer plays a long completion beep, marks the workout Done, and stops. Press Restart to run the same session again or Reset to reconfigure.

Frequently asked questions

What is the difference between HIIT, Tabata, and EMOM?: Tabata is a specific protocol of 20 seconds of work and 10 seconds of rest for 8 rounds (4 minutes total). HIIT is a broader term for alternating hard work and recovery, commonly 30–45 seconds work and 15–30 seconds rest. EMOM ("every minute on the minute") runs back-to-back work rounds with no rest — set Rest to 0 in this timer to get EMOM behaviour.
Does the timer stay accurate if I switch tabs during a workout?: Yes. Remaining time is calculated every frame from a target timestamp using Date.now(), not by counting ticks, so browser background-tab throttling cannot desync the timer.
Why do I need to tap Sound on before I hear anything?: Browsers block audio until a page receives a user gesture. The Sound on button creates an AudioContext inside a click handler, which unlocks audio for the rest of the session.
Can I run the timer without any rest between rounds?: Yes. Set Rest to 0 and the timer will chain work rounds back-to-back with a short phase-change beep between each. This matches EMOM and continuous-circuit workout styles.
Is my workout configuration saved?: Not between visits — the timer is stateless and runs entirely in your browser. Bookmark the page and use the preset buttons for your favourite setups.