---
title: "Interval Timer for HIIT & Tabata Workouts | Blink Launch"
description: "Free HIIT and Tabata interval timer: work, rest, rounds and sets, warm-up and cool-down, countdown beeps, presets and a fullscreen view for the gym wall."
url: https://blinklaunch.click/interval-timer/
---

Burn sequence · HIIT & Tabata

# Interval Timer

Set work, rest, rounds and sets, or load a preset, then follow the beeps. No voice, no account, nothing to install.

## Setting up an interval workout

1. **Pick a preset** or type your own work and rest times, rounds per set and sets. The summary shows the total length.
2. **Add a warm-up** to get into position, a **set rest** for a longer break between sets, and a **cool-down** at the end. Leave any of them at 0:00 to skip it.
3. **Start and listen.** A high tone means work, a falling two-note tone means rest, and three short pips count down the last seconds of every interval.

The coloured bar on the display is the whole workout: orange blocks are work, green are rest, cyan are set rests and amber is the warm-up. There is no rest after the final round, because the workout ends there. All beeps are scheduled ahead on the browser's audio clock, so they stay on the beat even if you switch apps on a laptop.

The classic Tabata protocol comes from a 1996 study: about eight bouts of 20 seconds at very high effort with 10 seconds of rest. Most people use the format at a hard but sustainable effort instead.

This timer is not medical or training advice. If you have a heart condition, are pregnant or have not exercised for a while, check with a doctor before doing high-intensity intervals.

Tip Free workout plans and class timetables are often behind an email sign-up. [CleanTempMail](https://cleantempmail.com/) gives you a throwaway inbox for the download link, so the follow-up newsletters never reach your own address.

## Source

1. Tabata I, Nishimura K, Kouzaki M, et al. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. *Medicine & Science in Sports & Exercise*. 1996;28(10):1327–1330. [doi:10.1097/00005768-199610000-00018](https://doi.org/10.1097/00005768-199610000-00018)

## Questions

**What is the difference between rounds and sets?**

A round is one work interval and the rest after it. A set is a block of rounds. With 6 rounds and 3 sets you work 18 times, with a longer set rest after the sixth and twelfth rounds.

**How do I set up EMOM?**

Use the EMOM preset, or set work to 1:00 and rest to 0:00. Each minute starts with the work tone; do your reps and rest for whatever is left of that minute.

**Can I change the workout while it runs?**

Pause and use Back or Skip to move between intervals. To change times or rounds, press Reset first; the settings are locked while a workout is under way so a stray tap cannot reshuffle it.