Interval Training

The best free interval timers for HIIT, rounds, boxing, running, kettlebells, circuits and all your fitness needs.


1 On - 1 Off

1 On - 1 Off

Interval training.
1 Round of Spartacus

1 Round of Spartacus

1 Round of Spartacus training
10 minute Tabata. 2 minute break

10 minute Tabata. 2 minute break

10 minute Tabata. 2 minute break
30 on - 30 off. 12 minutes

30 on - 30 off. 12 minutes

15 minute a day challenge group timer. 30 seconds work. 30 seconds rest for 12 minutes.
30M Pyramid interval

30M Pyramid interval

30 min pyramid training.
5 Minute Warmup

5 Minute Warmup

5 Minutes a Day workout challenge group timer.
5-4-3-2-1

5-4-3-2-1

Popular 5-4-3-2-1 workout that's going around social media.
A1 Arms

A1 Arms

Tone your arms, super fast!
AAA

AAA

Spinning for ultimate frisbee.
AMRAP. 3 minutes work. 2 minute break. x2

AMRAP. 3 minutes work. 2 minute break. x2

15 minutes a day workout challenge group timer. AMRAP. 3 min work. 2 min break. X2. 10 minutes.
Advanced HIIT

Advanced HIIT

An Advanced HIIT training program.
Basic Interval

Basic Interval

Basic interval training.
Beginner Abs

Beginner Abs

An ab program for beginners.
Beginning HIIT

Beginning HIIT

A HIIT program from beginners.
BodyRock.tv

BodyRock.tv

Based on the workout on bodyrock.tv with the same name.
HIIT -  Advanced Interval Training

HIIT - Advanced Interval Training

This is an advanced workout to improve performance and burn calories
HIIT - Sprint Interval Workout

HIIT - Sprint Interval Workout

This is an intermediate HIIT workout to improve performance and burn calories.
Inversion Table Time

Inversion Table Time

A simple 7 step routine to get the most out of your inversion table. Use it with the voice on for best results. Please adjust all settings for your own needs.
Noxs Happy Birthday HIIT

Noxs Happy Birthday HIIT

5 rounds of 6 30/10 work/rest intervals for a total of 20 minutes. Requires sandbag, kettlebell, jump rope.
Noxs Plyo Punishment

Noxs Plyo Punishment

16 minute HIIT routine. 30/10 split, primarily plyometrics for lower body but includes 1 round of push-ups and 1 round for abs.
Push Ups

Push Ups

Push Up routine for every day.
Spartacus II

Spartacus II

Men's health Spartacus protocol timer. 1 minute of work followed by 15 sec rest/transition x 10 moves. 2 minute break. Repeat total of 3 rounds
Spartacus Workout

Spartacus Workout

Spartacus workout, from Scott Herman's video.
Strength Tabata #1

Strength Tabata #1

A 4 minute Tabata strength routine with push ups and air squats.
Strength Tabata #2

Strength Tabata #2

A 4 minute strength routine with pull-ups and tuck jumps.
Stretching

Stretching

15 Minutes of Stretching
Tabata

Tabata

A basic Tabata routine.
Trappträning 1

Trappträning 1

A stair training routine.
Upper body warm up

Upper body warm up

A community submitted upper body warm up routine.