Free Tool
HIIT, Tabata, EMOM, AMRAP Timer
Free here • Paid in Seconds Pro, Tabata apps
Five modes in one timer. Tabata is preset at 20s on, 10s off, 8 rounds. Custom HIIT lets you set any work/rest split. EMOM beeps at the top of each minute. AMRAP and For Time handle anything else.
Tabata protocol (locked)
20 seconds work, 10 seconds rest, 8 rounds. 4 minutes total.
Use this timer mid-workout in Zealova with auto-logging and full history
Pick a HIIT, Tabata, or EMOM block from your plan and the timer launches inline, logs the session, and writes to your weekly volume.
Free 7-day trial. $7.99/mo or $59.99/yr after. Cancel anytime.
Methodology + Sources
- Tabata I et al. (1996). Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. MSSE 28(10):1327-30.
- Gibala MJ et al. (2012). Physiological adaptations to low-volume, high-intensity interval training in health and disease. J Physiol 590(5):1077-84.
- ACSM (2014). High-intensity interval training position statement. ACSMs Health Fit J 18(3):14-17.
Last updated: 2026-05-14
Built by Sai, founder of Zealova. Not a neutral third party. Calculator results are estimates. For medical decisions, consult a qualified professional.
Frequently asked questions
What is Tabata vs HIIT?+
Tabata is a specific protocol: 20 seconds work, 10 seconds rest, 8 rounds, 4 minutes total, originally tested by Izumi Tabata on speed skaters at supramaximal intensity. HIIT is any high-intensity interval training. All Tabata is HIIT, but not all HIIT is Tabata.
What does EMOM mean?+
Every Minute On the Minute. At the top of each minute you do a fixed amount of work, then rest until the next minute starts. Common in CrossFit and conditioning blocks.
What is AMRAP?+
As Many Rounds (or Reps) As Possible in a fixed time window. The timer counts down, you count rounds, you stop when the buzzer hits.
What is For Time?+
You have a fixed amount of work to complete and you race the clock. Timer counts up. Hit stop when you finish.
Does the timer keep ticking if I lock my phone?+
Browsers throttle background tabs and many mobile browsers stop JS timers when the screen sleeps. Keep the tab in the foreground during a session. Zealova handles this natively when installed.
Related calculators
More tools in this category.
Intermittent Fasting Timer
8 protocols (12:12, 14:10, 16:8, 18:6, 20:4, OMAD, 36-hour, custom) with sound and notification when complete. Metabolic phase tracking. Resumes after tab close.
Workout Rest Timer
Between-sets countdown with audible beep, browser notification, vibration, and presets for strength, hypertrophy, endurance, and powerlifting.
Sleep Cycle Calculator
Bedtime and wake time planner based on 90-minute sleep cycles, with a 15-minute fall-asleep buffer.