HIIT workouts need timers. Your phone’s clock won’t cut it.

But there are dozens of interval timer apps. Which one fits your workout style?

HIIT Timer Types Explained

Tabata (4 minutes)

  • 20 seconds work
  • 10 seconds rest
  • 8 rounds
  • Total: 4 minutes

Classic, brutal, effective. Needs a Tabata-specific timer.

Custom Intervals

  • Set your own work/rest times
  • Any number of rounds
  • Flexible for different workouts

For EMOM, AMRAP, or custom HIIT protocols.

Pre-built HIIT

  • App includes workout templates
  • Visual exercise guidance
  • Follow along

When you want someone else to design the workout.

Quick Comparison

AppTabataCustomWorkoutsPriceRating
WorkoutTimer✅✅NoFree⭐⭐⭐⭐⭐
Seconds✅✅TemplatesFree/$10⭐⭐⭐⭐
Tabata Timer✅LimitedNoFree⭐⭐⭐⭐
Interval Timer❌✅NoFree⭐⭐⭐
SmartWOD✅✅CrossFitFree/$30yr⭐⭐⭐⭐

The Best HIIT Timer Apps

1. WorkoutTimer

Price: Free Best for: All interval workouts

Built for HIIT, Tabata, EMOM, AMRAP — everything.

What it does:

  • Preset Tabata timer
  • Fully customizable intervals
  • Work/rest/prep time settings
  • Audio cues
  • Apple Watch app

Why it works:

  • Simple to configure
  • All workout types
  • Free without limitations

Download →

2. Seconds Interval Timer

Price: Free (Pro $10) Best for: Complex intervals

The most powerful interval timer.

What it does:

  • Custom sequences
  • Music integration
  • Color-coded intervals
  • Share timers with others
  • Apple Watch

Why it’s great:

  • Build literally any interval pattern
  • Template library
  • Good audio/visual cues

The catch:

  • Free version has limits
  • Can be complex to set up

3. Tabata Timer (Simple)

Price: Free Best for: Pure Tabata

Does one thing: Tabata.

What it does:

  • 20/10 Tabata timer
  • Start button
  • Sounds
  • That’s it

Why it works:

  • Zero configuration
  • Open, press start, go
  • No learning curve

Best for: Tabata purists who just need a timer.

4. SmartWOD

Price: Free (Premium $30/year) Best for: CrossFit style

Made for CrossFit workouts.

What it does:

  • AMRAP, EMOM, For Time
  • WOD generator
  • Workout logging
  • Leaderboards

Why it’s great:

  • Understands CrossFit terminology
  • Workout tracking built in
  • Community features

The catch:

  • Overkill if you’re not doing CrossFit
  • Premium for best features

Which Timer for Which Workout

For Tabata:

→ WorkoutTimer or Tabata Timer

Standard 20/10 is preset. Just press start.

For EMOM:

→ WorkoutTimer or Seconds

Set intervals to your minute length. Timer signals each minute.

For AMRAP:

→ WorkoutTimer or SmartWOD

Set total time. Timer counts down.

For custom HIIT:

→ Seconds or WorkoutTimer

Build whatever interval pattern you need.

For CrossFit:

→ SmartWOD

Speaks CrossFit language. Built for it.

What to Look for in a HIIT Timer

Must have:

  • Clear audio cues — You can’t look at your phone mid-burpee
  • Prep time option — Get set before work starts
  • Easy configuration — Don’t spend 5 minutes setting up a 4-minute workout

Nice to have:

  • Apple Watch app — Leave phone aside
  • Custom sounds — Different cues for work vs rest
  • Saved workouts — Don’t reconfigure every time

Red flags:

  • Ads during workout — Nothing ruins HIIT like a 30-second ad
  • Complex setup — Should take seconds, not minutes
  • Bad audio — Quiet or unclear cues

DIY Alternative: Your Phone Timer

In a pinch, you can:

  1. Set a timer for your work period
  2. Reset for rest period
  3. Repeat

Problems:

  • Interrupts your flow
  • Easy to lose count
  • No prep time

Use a dedicated app. It’s free.

HIIT Workout Templates

If you need workouts, not just timers:

WorkoutTimer + YouTube: Find HIIT workouts on YouTube. Use WorkoutTimer for intervals.

GymCoachAI: Full workout programming including HIIT-style training.

Download GymCoachAI →

FAQ

What’s the best free HIIT timer? WorkoutTimer. Full features, actually free.

Do I need Apple Watch support? Helpful but not essential. Many people just use phone with loud cues.

Tabata vs custom intervals — which is better? Tabata is proven effective. Custom lets you adjust for your fitness level.

Can I use Spotify during HIIT timers? Most timers let you play music. Seconds has good music integration.

What’s the difference between HIIT and Tabata? Tabata is a specific HIIT protocol (20/10 x 8). HIIT is the broader category.

Related reads:

— Dolce