Free for Android

Free Workout Interval Timer for Boxing, HIIT, Tabata, CrossFit & Circuit Training

Build custom interval workouts with auto-progression, sound alerts, and reusable templates. Designed for boxing, HIIT, Tabata, CrossFit EMOMs, and circuit training.

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Google Play
100% Free
No sign-up needed
Workout Timer app showing an active boxing session — Round 1 of 6, Bag Work, with a 02:59 countdown and Resume and Stop controlsCustom intervalsRuns in backgroundDark & Light modeWorkout analytics
Features

Everything You Need to Train Smarter

A focused timer app built for athletes who want to spend less time setting up and more time training.

Interval Timer

Set work and rest periods with precise control. Supports hours, minutes, and seconds for any workout style.

Workout Templates

Save your favorite routines and reuse them instantly. No more rebuilding the same workout every session.

Auto-Progression

Move seamlessly through intervals, rounds, and segments without touching your phone mid-workout.

Sound & Haptic Alerts

Clear audio cues and vibrations so you know exactly when to go hard and when to rest, even without looking.

Workout Analytics

Track your completed workouts, build streaks, and see weekly and monthly activity at a glance.

Boxing & CrossFit Presets

Start quickly with preset boxing rounds and CrossFit intervals, then customize timing and save your go-to workouts.

Google Fit & Health Connect

Optionally sync completed workouts to Google Fit and Health Connect as exercise sessions — write-only, fully under your control.

Trainer-built presets

Real workouts, not arbitrary round counts

Three sessions ship with the app — every duration matches how real coaches program training. Here's what's inside each one.

Box

Fighter's Round

3-min rounds · 11 rounds · ~31 min

Standard boxing gym session — rope, shadow, bag, core finisher. Three-minute rounds with 60-second rest, the amateur format used worldwide.

  • Get Ready15s
  • Jump Rope3m × 2 · 1m rest
  • Shadow Boxing3m × 2 · 1m rest
  • Heavy Bag3m × 3 · 1m rest
  • Core Finisher45s × 3 · 15s rest
30 minTotal
11Rounds
5Activities
CrossFit

The Blender

EMOM + AMRAP · 18 rounds · ~31 min

Dynamic warmup → 10-round EMOM strength → 8-min AMRAP couplet → core finisher → mobility cooldown. Hits all three energy systems in order.

  • Dynamic Warmup5m
  • EMOM Strength1m × 10
  • Transition1m
  • AMRAP Couplet8m
  • Catch Your Breath1m
  • Core Finisher45s × 3 · 15s rest
  • Mobility Cooldown3m
31 minTotal
18Rounds
7Activities
Tabata

Tabata 4 × 4

20s / 10s · 37 rounds · ~30 min

Four Tabata blocks (8 rounds of 20s / 10s) separated by active recovery. The original McMaster 1996 protocol, still the most studied HIIT format.

  • Dynamic Warmup5m
  • Tabata 1 — Jump Squats20s × 8 · 10s rest
  • Active Recovery1m
  • Tabata 2 — Push-ups20s × 8 · 10s rest
  • Active Recovery1m
  • Tabata 3 — Mountain Climbers20s × 8 · 10s rest
  • Active Recovery1m
  • Tabata 4 — Burpees20s × 8 · 10s rest
  • Cooldown & Stretch6m
30 minTotal
37Rounds
9Activities
Use Cases

Choose the Best Workout Timer for Boxing, HIIT, Tabata, or EMOM

Compare boxing round timers, flexible HIIT work and rest timers, strict 20/10 Tabata timers, and EMOM workout timers to find the format that matches your training.

Boxing Round Timer

Use a boxing round timer for 3-minute rounds, 1-minute rest, prep time, and repeat bells for bag work, pads, sparring, and shadowboxing.

Explore boxing timer

HIIT Timer

Choose a HIIT timer for 30/15, 40/20, and custom work-rest circuits for home workouts, cardio machines, and conditioning sessions.

Explore HIIT timer

Tabata Timer

Pick a Tabata timer for strict 20 seconds work, 10 seconds rest, classic 8-round blocks, and fast-start templates for short finishers.

Explore Tabata timer

EMOM Timer

Use an EMOM timer for every-minute-on-the-minute workouts, alternating minute formats, and CrossFit-style sessions with rest blocks.

Explore EMOM timer
How It Works

Ready in Three Steps

Create a workout once, use it forever. It's that simple.

Create

Build a workout template by adding intervals — set the name, duration, rounds, and type for each segment.

Customize

Reorder segments, adjust durations, and fine-tune rest periods until the workout fits your training plan.

Train

Hit start and let the timer guide you through every interval, round, and rest — hands-free.

5.0★
Google Play rating
11+
Languages supported
100%
Free · no paywalls
0
Sign-ups required
FAQ

Common Questions About Interval Training

Learn how to get the most out of your workouts with Workout Timer.

Why do I need an interval timer instead of just watching the clock?
Watching the clock mid-workout breaks focus, ruins form, and makes every second feel longer. An interval timer handles all the counting for you — it signals transitions with sound and vibration so you can stay in the zone. With Workout Timer, you set your rounds once, hit start, and the app guides you through every interval hands-free.
Can I use this for boxing, HIIT, Tabata, and CrossFit — or just one type of workout?
All of them. Workout Timer lets you build any interval structure: 3-minute boxing rounds with 1-minute rest, 20/10 Tabata protocols, 30/15 HIIT circuits, CrossFit EMOM/WOD sets, jump rope intervals, and more. You save each as a named template and switch between them in one tap — no rebuilding before every session.
Does it work for CrossFit workouts like EMOMs and AMRAPs?
Yes. For EMOMs, set each interval to 60 seconds and add as many rounds as your WOD requires — the timer signals every transition with sound and vibration. For AMRAPs, use a single interval set to your total work window. Save any structure as a template and start it in one tap next session.
Do I have to rebuild my workout every time I open the app?
No. Workout Timer saves your routines as reusable templates. Build your boxing session or HIIT circuit once, save it, and it's on your home screen forever. Tap to start instantly — no setup, no wasted time before training.
Will the timer keep running if I lock my screen or switch apps?
Yes. The timer runs in the background using timestamps, so it stays accurate even with the screen off. You'll get a notification alert whenever an interval changes, so you never miss a transition — even with your phone in your pocket.
How will I know when to switch intervals during a workout?
Workout Timer plays a sound alert and triggers haptic vibration at every interval transition. You'll feel and hear exactly when to push hard and when to rest — no need to look at your phone at all. The screen also changes color based on whether you're in a work, rest, or prepare phase.
Is Workout Timer really free? What's the catch?
Yes, completely free. Templates, auto-progression, sound alerts, background tracking, workout statistics — all free, no paywalls. The app shows ads to stay free, which you can opt out of through your Android ad settings.
How long does it take to set up my first workout?
Under two minutes. Download Workout Timer, tap 'Create Template', add your intervals (name, duration, rounds), save — and start. If you train boxing, HIIT, CrossFit, or Tabata regularly, you can also pick from built-in presets and be running in seconds.

Ready to Level Up Your Training?

Download Workout Timer for free and start building smarter workouts today.

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