Intervals turn training into something calmer: you don’t have to guess when to stop. You simply follow the clock. A clean interval timer is perfect for home workouts, stretching, mobility routines, and short HIIT sessions—without noisy apps or signup walls.
This page starts a workout interval timer instantly, then gives you a few structured routines and rules that make training easier to repeat. Consistency beats intensity.
If you’re new, choose longer rests. If you’re building capacity, match work and rest. If you’re trained and want density, shorten rests. The goal is repeatability: finish feeling strong enough to do it again tomorrow.
Leave your phone in another corner of the room. Start the timer, then move. The moment you pick up the phone “between sets,” the workout loses shape. A timer restores shape.
Before: pick the routine, set space, start. After: write one line: what you did + how it felt. This tiny reflection increases adherence.
Warm up 3–5 minutes (joint circles, easy squats, light cardio). Cool down 2–3 minutes (slow breathing, hamstring stretch). Small, consistent habits protect your joints and keep you training longer.
Intervals are timeboxing for the body. They reduce decision fatigue and encourage steady effort. You don’t need motivation; you need a container. Let the timer hold the structure.
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