HovaTools · Interval Timer
Free Interval Timer
Set your work, rest, and rounds. Audio cues count you down so you can keep your eyes up and just move — HIIT, Tabata, circuits, anything.
Tip: the default 20s work / 10s rest × 8 rounds is a classic Tabata.
How to use the interval timer
- Set your work and rest durations in seconds.
- Choose how many rounds to repeat.
- Set a short prepare countdown to get into position.
- Press Start — audio cues beep the last few seconds of each phase and signal every switch, so you never have to watch the screen.
What is interval training?
Interval training alternates short bursts of hard work with periods of rest. It's the backbone of HIIT (high-intensity interval training), Tabata, EMOMs, and circuit workouts. Because you're working against a clock instead of counting reps, it keeps intensity high and sessions short.
Popular interval presets
- Tabata: 20s work / 10s rest × 8 rounds (4 minutes).
- Classic HIIT: 30s work / 30s rest × 10 rounds.
- Sprints: 40s work / 20s rest × 6–8 rounds.
- EMOM: 60s rounds — work, then rest whatever time is left.
Why hands-free matters
The whole point of a timer is that you don't have to watch it. This tool beeps down the final seconds of every interval and plays a clear tone when it's time to switch, so you can keep your eyes up and your focus on the effort. That's exactly the idea behind the Hova app — guided workouts with audio cues, built so you never stare at your phone mid-set. More on rest and pacing →
Want this for full workouts?
Hova strings your intervals into complete guided workouts — warm-up to cool-down — with audio cues, streaks, and progress tracking.