If you don't need a readout like 20, 19, 18 etc on a screen this is very simple. As your timings don't seem to be required to be highly accurate, you can use a simple 555 timer. Adjusting one of the resistors will alter the time so you can have continuous control via a potentiometer. To make the sound, join it's output to an AND gate with another 555 as an astable at audio frequency (1khz?) to the other input. Connect the AND output to a piezo (probably quite quiet this way).