Workout timer.
A big, loud interval timer for the gym floor and the living room. Pick EMOM, AMRAP, Tabata, or a custom work-rest-rounds interval, set the numbers, and hit start (or press the space bar). The screen turns deep green while the clock is on the client and a calm fog tone while they rest, with a 3-2-1 beep into every change so nobody has to squint at the phone mid-set.
set your interval
Every minute on the minute: a fresh minute starts on each beep. Whatever time is left after the work is the rest.
One countdown. The client repeats the circuit for as many rounds as possible until the clock hits zero.
Classic Tabata is 20s work, 10s rest, 8 rounds. All three are editable here.
Set any work, rest, and round count. Leave rest at 0 for back-to-back work intervals.
Round 1 of 8
Ready
0:20
Total work + rest: 4:00
Press the space bar to start and pause. While a timer runs, the page tries to keep your screen awake where the browser allows it. Everything runs in your browser - no account, no upload.
the short answer
A workout timer counts your work and rest intervals out loud so you can keep your eyes on the movement instead of the clock. This one runs the four interval formats a coach actually programs - EMOM (every minute on the minute), AMRAP (as many rounds as possible), Tabata (20 seconds work, 10 seconds rest, 8 rounds), and a fully custom work-rest-rounds interval. Set the numbers, press start, and the display, the color shift, and the beeps carry the session.
EMOM, AMRAP, Tabata, and custom - and when a coach reaches for each.
EMOM (every minute on the minute) is a pacing tool. You set a number of minutes, and at the top of each minute the client starts a fixed piece of work - say 12 kettlebell swings or 10 wall balls - then rests for whatever time is left in that minute before the next one starts. The fitter the client, the more rest they earn, which is what makes EMOM so honest: it exposes exactly how sustainable a chosen intensity is. Coaches use it for skill work that needs to stay crisp, for conditioning at a controlled effort, and for strength-endurance where you want volume without a set grinding to a crawl.
AMRAP (as many rounds as possible) is a single countdown. The client repeats a short circuit as many times as they can before the clock hits zero, and the score is the number of rounds and reps completed. Because the client sets their own pace against a fixed clock, an AMRAP is self-scaling and easy to re-test weeks later on the same circuit - a clean before-and-after with no math. For the full breakdown of how to build and score one, read our guide to what AMRAP means.
Tabata is the classic protocol: 20 seconds of hard work, 10 seconds of rest, repeated 8 times, four minutes in total. It is a short, brutal finisher or a time-boxed cardio hit, best paired with one simple movement a client can do safely while fatigued. This timer keeps all three numbers editable, so you can run a true Tabata or bend it - 30 on, 15 off, or 12 rounds - without leaving the mode.
Custom is for everything else: 40 seconds work and 20 rest for a beginner circuit, 60 on and 60 off for longer intervals, or a work-heavy block with rest set to zero for continuous effort. Set the work, the rest, and the round count, and the timer does the rest - the same big display and audio cues, tuned to whatever you program.
A programming cheat sheet for each mode.
Use this as a starting point, not a rulebook. The beginner settings assume a client cleared for vigorous exercise who is new to interval training - scale the work down and the rest up before you push either.
| Mode | Typical use | Beginner starting point |
|---|---|---|
| EMOM | Skill work and conditioning at a controlled pace, plus strength-endurance | 8 to 10 minutes, one movement, 8 to 12 reps at the top of each minute |
| AMRAP | A testable benchmark and self-scaling conditioning piece | 8 to 10 minutes, a 3 to 4 exercise circuit, held at a steady pace |
| Tabata | A short high-intensity finisher or time-boxed cardio hit | 20s work / 10s rest for 8 rounds (4 minutes), one simple movement |
| Custom | Longer intervals, circuits, or work-heavy strength sets | 40s work / 20s rest for 6 rounds, then scale rest up for beginners |
Sending a timed workout to a client who trains alone.
A timer on a website only helps the person standing in front of it. The harder job for an online coach is getting the same structured interval into a client's hands when they train at home, on their own schedule, with no one calling the phases. A screenshot of a Tabata setup in a chat thread does not travel well - the client has to rebuild it, guess the intent, and hope they read the rest periods right.
Inside Coachway, the coach builds the session once in the workout builder, sets each exercise with its work, rest, and round targets, and assigns it to one client or the whole roster. The client opens the plan in the Coachway client app, follows the prescribed intervals, and logs the session, and the result lands back with the coach next to their check-ins and messages. The free timer above is the demo; the coaching workflow is what turns it into something you can run for forty clients without living in a spreadsheet.
One timer on the wall, a whole roster on the plan.
In a session, this timer is the thing on the wall that lets you coach instead of count. But the real leverage for an online coach is not one screen - it is programming the same conditioning intent across every client and seeing it come back. Set the interval scheme here to feel the timing, then build it into the plan so each client gets the intervals prescribed against their exercises, logs the work, and shows up in your history at re-test.
That is what Coachway is for: a coach builds the conditioning block once, assigns it across the whole client list, and reads each client's logged sessions where their training, check-ins, and habit targets already live - one tab per client instead of a timer app, a chat thread, and a spreadsheet. Built on years of working with online coaches.
Program conditioning for your whole client list from one tab.
No charge today - cancel anytime under Billing.Frequently asked questions.
What is the best timer for HIIT, Tabata, and interval workouts?
The best interval timer is the one that is loud, readable from across the room, and quick to set up between clients. This free tool runs the four formats coaches use most - EMOM, AMRAP, Tabata, and a fully custom work-rest-rounds interval - with a big display, a 3-2-1 audio countdown into every phase change, and a work-to-rest color shift so the client knows the phase at a glance. It runs entirely in the browser, so there is nothing to install and it works fine on a phone propped against a water bottle.
What is the difference between EMOM, AMRAP, and Tabata?
EMOM means every minute on the minute: the client starts a fixed piece of work at the top of each minute and rests with whatever time is left, so fitter clients earn more rest. AMRAP means as many rounds as possible: one countdown runs and the client repeats a circuit until it hits zero, which makes it self-scaling and easy to re-test. Tabata is a fixed protocol of 20 seconds of hard work and 10 seconds of rest repeated 8 times, four minutes in total. This timer runs all three, plus a custom mode where you set the work, rest, and round count yourself.
Does this workout timer make a sound and keep the screen awake?
Yes. It uses the browser audio engine to beep through the final three seconds of every interval and again at each phase change, so a client does not have to stare at the screen. If a browser blocks audio until the first tap, the timer still runs and the sound starts once the client interacts with the page. While a timer is running it also asks the device to keep the screen awake where the browser supports it, and it fails quietly on devices that do not.
Can I send these timed workouts to my online clients?
This page times one workout on one screen. Inside Coachway a coach builds the session once in the workout builder, sets each exercise with its work, rest, and round targets, and assigns it to a client or the whole roster. The client opens the plan in the Coachway client app, follows the prescribed intervals, and logs the session, and the result lands back with the coach next to their check-ins and messages. That is the difference between a free timer and a coaching workflow that scales past the people in your gym.
Interval work is a hard effort. Program it only for clients cleared for vigorous exercise, and have anyone with health concerns clear training with a qualified professional first. This tool is general fitness information, not medical advice.
Keep building the session: set the intensity these intervals should hit with the heart rate zone calculator, find the maximum those zones work from with the max heart rate calculator, and browse the rest of the free coaching tools.
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Open calculator ->Program conditioning for every client at once
This timer runs one workout on one screen. Coachway lets a coach build the interval block once, assign it to the whole client list, and see every logged session next to the client's training, check-ins, and messages - one tab, not six. Built on years of working with online coaches.
