Workout Timer
A workout timer keeps your session on track - Whether you're capping the whole workout, resting between sets, or running intervals. This one is set to 45 minutes by default; adjust it, start, and read it from across the gym.
Tip: press Space to start or pause, R to reset, F for full screen.
About the Workout Timer
A workout timer times your sets, rest, and HIIT rounds so you train harder, recover right, and cap the whole session.
A workout timer takes the guesswork out of training. Set it once, then focus on moving instead of watching the clock.
Use it to time your work, rest, and rounds - Whether you lift weights, run a circuit, or squeeze in a quick sweat session at home.
How to time your workout
Pick a length that fits your plan. A short session still counts if you keep the rest tight. Here are common ways people set the clock:
| Workout style | Work | Rest | Total |
|---|---|---|---|
| HIIT intervals | 40 sec | 20 sec | 8–10 rounds |
| Tabata | 20 sec | 10 sec | 4 min (8 rounds) |
| Strength sets | the lift | 60–90 sec | 3–5 sets |
| Bodyweight circuit | 45 sec | 15 sec | 5–6 moves |
| Session cap | - | - | 45 min |
For rounds that repeat on their own, an auto-repeating interval timer beeps at every switch so you never lose your place. Want a hard limit on the whole workout? A 45-minute timer keeps you honest.
Tip: Start your rest timer the moment you finish a set. Starting it late quietly steals recovery time and throws off your work-to-rest ratio.
Tip: Give your warm-up its own 5-minute timer. Cold muscles need to move a little before you push hard, and it lowers your injury risk.
Tip: Trim rest by 5–10 seconds each week. You raise the intensity and keep your heart rate up without adding a single rep.
Why a timer makes workouts better
Your rest matters as much as your work. Guess at it and you either quit a set early or drag the break out until your heart rate drops and the burn fades.
A fixed work-to-rest ratio holds the intensity steady. That is the whole idea behind Tabata rounds and other HIIT formats - Short, hard bursts with just enough recovery to go again.
Timing also builds consistency, so every session lands the same way. Our interval training guide breaks down how to pick your intervals.
How to Use the Workout Timer
- Set your sessionStart from 45 minutes or set your own - Then press Start.
- Train to the clockKeep your workout moving; the full-screen display is easy to read mid-set.
- Time your restOpen a second tab for short rest countdowns between heavy sets.
- Get the finish alarmA clear alarm marks the end so you don't run long.
Related on timer.now: interval timer, Tabata timer, 45-minute timer and HIIT & interval training guide.
Browse all online timer tools by activity and timer type.
For audible alerts, keep the page open and test the sound. Browser alarm limits.
Best Uses for the Workout Timer
Keep a full workout inside a set time.
Honest, consistent rest periods for strength work.
Loop short work/rest rounds - Or use the interval timer.
Hold each stretch to time.
Workout Timer Compared With Similar Timers
| Tool | Choose it when |
|---|---|
| Interval Timer | you need custom work-and-rest rounds |
| Tabata Timer | you want the fixed 20/10 by 8 protocol |
| EMOM Timer | a new set should start every minute |
| Boxing Timer | you need rounds, rests and boxing bells |
Related Online Timers
Workout Timer - FAQ
Can I do intervals or Tabata?
Can I read it from across the room?
Should I use one countdown or an interval workout?
How long should I rest between sets?
What is a good work-to-rest ratio for HIIT?
Want a timer on your own page? Build an iframe embed with a custom title, theme and dimensions.