Best HIIT Timer Apps in 2026 (Tabata Pro, Seconds, Smart Watches)

By Suraj Giri, Productivity Researcher · Updated 2026-05-27

The best HIIT timer apps in 2026 are Tabata Pro (iOS, classic Tabata), Seconds Interval Timer (iOS/Android, highly customizable), Interval Timer by Deltaworks (Android-leading), Smart Watch built-in timers (Apple Watch, Garmin, Polar), and Workout Timer by Runtastic. The right choice depends on whether you do strict Tabata, mixed circuit work, or sport-specific intervals. For browser users, see our Tabata timer and HIIT interval timers guide.

What Should a HIIT Timer Do?

A HIIT timer needs to alternate clearly between work and rest intervals with audio cues loud enough to hear over music and breathing. It should support custom work/rest ratios (the classic Tabata is 20 seconds work / 10 seconds rest for 8 rounds; other formats vary widely), multiple sets with longer breaks between them, and ideally voice cues that count down the final 3 seconds of each interval. Visual prominence matters less than audio — your eyes are on the workout, not the phone.

1. Tabata Pro

The original iOS Tabata app. Simple, dedicated to the 20/10 protocol with options for custom intervals. Bright color changes (green for work, red for rest) make state obvious even from a sweaty glance. $2.99 one-time. Best for users who want a focused tool without subscription pressure.

2. Seconds Interval Timer

The power-user choice. Build complex multi-stage workouts: warm-up + 5 rounds of Tabata + cool-down, each stage with its own audio. Saves and shares timer programs. Available on iOS and Android. Free with paid pro features (~$5). Best for trainers and serious HIIT practitioners.

3. Interval Timer by Deltaworks

The leading Android free HIIT timer. Customizable intervals, voice prompts, multiple sets. No subscription. Best for Android users who want a polished free option.

4. Apple Watch Built-in Timer

watchOS 10 supports multiple named timers, which can be configured for HIIT but requires manual restart between intervals. For true HIIT on Apple Watch, the third-party app HIIT & Tabata Timer or Seconds is better. Best for wrist-only workouts where pulling out a phone is impractical.

5. Garmin / Polar / Wahoo

Dedicated fitness watches from Garmin, Polar, and Wahoo include interval workouts in their native fitness profiles. The Garmin Forerunner and Polar Vantage lines support custom workout creation with intervals down to the second. Best for runners and cyclists who want intervals tied to heart rate or pace data.

6. Workout Timer by Runtastic (Adidas Training)

The Adidas-owned Runtastic family includes a workout timer with preset HIIT and Tabata protocols. Integrates with the broader Adidas Training app for guided workouts.

Comparison Table

What HIIT Protocols Do These Apps Support?

• Tabata. 20 sec work / 10 sec rest, 8 rounds = 4 minutes total.
• EMOM (Every Minute On the Minute). Begin a movement at the top of each minute; rest the remainder.
• AMRAP (As Many Reps As Possible). A single long timer, work continuously.
• 30/30 or 40/20. Longer work, shorter rest — beginner-friendlier than Tabata.
• Pyramid intervals. Ladders like 30/30, 60/30, 90/30, 60/30, 30/30.

For details on each, see our guides on the AMRAP timer, EMOM timer, and Tabata variations.

Browser Timer for HIIT?

Yes, browser timers work for HIIT if loud-enough audio reaches you across the workout space. Our Tabata timer is purpose-built for the 20/10 protocol; we also publish guides on circuit training and boxing-style rounds. The trade-off: phone or laptop must stay awake and audible; native apps integrate with watches and headphones more cleanly.

Frequently Asked Questions

What is the best free HIIT timer?

Seconds Interval Timer (free tier) on iOS and Android. Interval Timer by Deltaworks for Android-only.

Can my Apple Watch do HIIT timing?

Yes via third-party apps like HIIT & Tabata Timer. The native Workout app supports custom intervals in newer watchOS versions.

What is the standard Tabata interval?

20 seconds work, 10 seconds rest, 8 rounds = 4 minutes total. See our Tabata guide.

Do I need voice cues during HIIT?

Yes — visual cues are easy to miss when you are looking down or sweating. Voice cues that count down “3, 2, 1” before transitions are particularly valuable.

Can I create custom HIIT workouts in these apps?

Seconds and Smart Watch native apps support fully custom multi-stage workouts. Tabata Pro is more constrained.

Is HIIT effective for fat loss?

Research summarized in PubMed-indexed reviews shows HIIT is at least as effective as moderate continuous cardio for fat loss in less time, though individual response varies.

For full citations and methodology, see our sources page.