Free HIIT and interval timer
An interval timer alternates work and rest periods for as many rounds as you set. Gym Timer Pro's Interval Timer and Round Timer cover HIIT, circuits, running intervals and boxing or MMA rounds, all free.
Set your own intervals
The Interval Timer takes any work time and any rest time from 5 seconds to 5 minutes, for up to 30 rounds. The default is 45 seconds of work and 15 seconds of rest, a popular HIIT circuit format. The Round Timer repeats a single interval as many times as you like, which suits station-based circuits.
Popular interval formats
| Format | Work / Rest | Rounds | Use it for |
|---|---|---|---|
| HIIT circuit | 45s / 15s | 10 to 20 | Bodyweight or dumbbell circuits |
| 30/30 | 30s / 30s | 10 to 20 | Running, bike or rower intervals |
| Boxing rounds | 3 min / 1 min | 3 to 12 | Bag work, pads, sparring |
| Amateur boxing | 2 min / 1 min | 3+ | Shorter, faster rounds |
| MMA rounds | 5 min / 1 min | 3 to 5 | Grappling and MMA conditioning |
| Tabata | 20s / 10s | 8 | Short maximum-effort bursts |
How to set up intervals in Gym Timer Pro
- Open Interval Timer from the home screen.
- Set Work, Rest and Rounds. The total time updates as you go.
- Tap Start Timer. The screen shows WORK or REST, the round you are on and the total time remaining.
- Save it as a preset so your favourite circuit starts in one tap next time.
Questions
What is the best free HIIT timer app for iPhone?
Gym Timer Pro is a free HIIT and interval timer for iPhone and iPad with custom work and rest times, rounds, Tabata, EMOM and AMRAP modes. It has no ads, no account and no subscription.
Can I use it as a boxing round timer?
Yes. Set the Interval Timer to 3 minutes of work and 1 minute of rest (or your own times) for as many rounds as you need, up to 30.
Can I save my interval workouts?
Yes. Save any timer as a preset and launch it in one tap from Saved Timers. Presets sync between iPhone and iPad through iCloud.
Does the interval timer work with music and Apple Health?
Audio cues play over your music without pausing it, and finished workouts can be saved to Apple Health.
Tabata, EMOM, AMRAP, interval and rest timers. Free, no ads, no subscription.