Workout Timer
Build custom workout routines with exercise and rest intervals. Set rounds, work time, and rest time for your training.
Workout Timer Uses
HIIT Training
High-intensity intervals with precise work/rest timing.
Circuit Training
Move through exercise stations with timed intervals.
Home Workouts
Structure your home exercise routine with proper timing.
Build the session, then let the timer coach it
Enter your exercises with a work time for each, a rest time between them, and the number of rounds, and the timer runs the whole session with a voice-free cue at each change: a tone for "go", a different tone for "rest", a three-second warning before each. Once it is running you do not need to look at the screen or count reps; you move when it tells you to. Sessions are saved on this device so a routine can be reused next week.
Templates for common goals
| Goal | Structure | Example |
|---|---|---|
| Beginner circuit | 30 s work / 30 s rest, 6 exercises, 2 rounds | Squats, push-ups (knees), lunges, plank, glute bridge, march on the spot |
| Conditioning (HIIT) | 40 s work / 20 s rest, 5 exercises, 3–4 rounds | Burpees, mountain climbers, jump squats, high knees, skipping |
| Strength, bodyweight | 45 s work / 45 s rest, 4 exercises, 4 rounds | Pistol squats (assisted), push-ups, inverted rows, hollow hold |
| EMOM (every minute on the minute) | 60 s intervals, 10–20 rounds | 10 kettlebell swings at the top of each minute, rest the remainder |
| Core finisher | 20 s work / 10 s rest, 8 rounds | Alternate plank and dead bug |
Give the whole session a 5-minute warm-up block and a 3-minute cool-down; both are just entries in the list.
Choosing work and rest lengths
The ratio of work to rest decides what the session trains. Short rests relative to work (2 : 1, the Tabata ratio) push the cardiovascular system hard and reduce the quality of each rep; longer rests (1 : 2 or 1 : 3) let you move faster or heavier in each interval and suit strength and speed work. Beginners do well at 1 : 1 for a few weeks. Signs the rest is too short: the last round looks nothing like the first, form breaks down, or you cannot speak a word at the end of a work interval when the exercise is not meant to be maximal. Our interval training guide explains the physiology behind these ratios.
Related tools
For the fixed 20/10 × 8 protocol, the Tabata timer. For uniform intervals with warm-up and cool-down but no named exercises, the interval timer. For holds, the plank timer. To estimate energy used, the calorie burn timer; to track that you actually trained, the habit tracker.
Frequently Asked Questions
How do I create a workout?
Set the number of rounds, exercise duration, and rest duration. The timer alternates between work and rest phases.
Can I add different exercises?
Yes, name each exercise in your routine. The timer shows which exercise is current.
Does it count calories?
The timer focuses on timing. For calorie tracking, use our calorie burn timer tool.