Exercise Timer
A free online exercise timer for timing exercises, sets, intervals, and rest periods. Customize your workout and start your timer instantly.
Set Your Exercise Timer
The exercise timer is preloaded with 40 seconds of exercise, 20 seconds of rest and 8 rounds. Adjust your exercise duration, rest period and number of rounds, then start the countdown.
Free Exercise Timer
Use this exercise timer to keep track of work, rest, and exercise intervals during your training. Set your timing, choose your rounds, and let the countdown guide your session.
- Custom exercise duration
- Work and rest intervals
- Adjustable rounds
- Countdown and audio alerts
- Works on mobile and desktop
How to Use the Exercise Timer
Choose your exercise time
Set how long you want to perform an exercise or movement.
Set your rest period
Choose how much recovery time you need between exercises or sets.
Select your rounds
Set how many times you want to repeat the exercise structure.
Start the timer
Follow the countdown and focus on your exercise.
What Can You Use an Exercise Timer For?
An exercise timer can be used whenever you want to control how long you perform an exercise or how long you rest between efforts. It can be useful for bodyweight exercises, strength training, cardio, mobility work, stretching, and timed conditioning sessions.
Timed Exercises
Hold or repeat a single movement for a fixed amount of time instead of counting repetitions.
Exercise Sets
Time each set and keep the recovery period between sets the same from start to finish.
Bodyweight Exercises
Run timed push-ups, squats, lunges or planks without stopping to look at a clock.
Strength Exercises
Keep rest between heavy sets consistent so each effort starts from the same recovery.
Cardio Exercises
Time efforts on the bike, rower, treadmill or jump rope and alternate with easy periods.
Mobility & Stretching
Give each position or stretch a set duration and move on when the countdown ends.
Conditioning Drills
Structure timed drills with a fixed effort and a fixed recovery for each round.
Home & Gym Exercises
Use the same timing structure whether you train at home or in a gym, on any device.
Exercise Timer for Different Training Styles
If your exercises follow a specific format, use the timer built for it.
HIIT
Use the HIIT Timer for high-intensity work and recovery intervals.
Open HIIT timer →Tabata
Use the Tabata Timer for the classic Tabata format.
Open Tabata timer →EMOM
Use the EMOM Timer for workouts organized around every minute.
Open EMOM timer →AMRAP
Use the AMRAP Timer for timed rounds and maximum repetitions.
Open AMRAP timer →Circuit Training
Use the Circuit Timer for repeated exercise circuits.
Open circuit timer →Interval Training
Use the Interval Timer for customizable work and rest intervals.
Open interval timer →Exercise Timer Features
Exercise Countdown
Keep track of the time remaining for each exercise.
Work & Rest
Set separate work and recovery periods.
Custom Rounds
Repeat your exercise structure for as many rounds as needed.
Audio Alerts
Get notified when it's time to work or rest.
Simple Interface
Keep the timer visible while exercising.
No App Required
Use the timer directly from your browser.
Exercise Timer for Home Workouts
Whether you're doing a short bodyweight session or a complete home workout, an exercise timer can help you maintain consistent work and rest periods without manually watching the clock. Set the exercise duration once and the countdown handles every transition for you.
It works well for bodyweight movements such as push-ups, squats, lunges, planks, mountain climbers and jumping jacks, where the effort is measured in seconds rather than repetitions. Pick a duration you can hold with good form, add a rest period long enough to recover, and repeat the structure for as many rounds as your session needs.
For a home circuit, choose two or three exercises and let each round cover one movement. The timer keeps every effort the same length, so the session stays consistent from the first round to the last, on a phone, tablet or laptop.
Exercise Timer for Gym Workouts
In the gym, an exercise timer is most useful for the parts of a session that are measured in time rather than reps: rest periods between sets, timed exercises, supersets and conditioning finishers. Set your rest period once and every set starts from the same recovery instead of a rough estimate.
You can also use it for circuits, moving from one station to the next as each round ends, or for timed holds and carries. The timer only controls the clock — the exercises, loads and progression are yours to decide, so use it alongside your own training plan rather than as a replacement for one.
Exercise Timer vs Fitness Timer vs Workout Timer
All of these timers share the same engine. The difference is what each one is built around.
| Timer | Best for |
|---|---|
| Exercise Timer | Timing individual exercises, sets and rest |
| Fitness Timer | Cardio, running, cycling and class-style conditioning |
| Workout Timer | General workout timing |
| Interval Timer | Work/rest intervals |
| HIIT Timer | High-intensity interval workouts |
| Circuit Timer | Repeated exercise circuits |
Exercise Timer FAQ
How long to leave between sets of the same exercise is covered in our guide to rest between sets.
What is an exercise timer?
An exercise timer times a single movement — one exercise, one hold, one set — rather than a whole multi-block session. It is the timer for a timed push-up set, a plank hold or a stretch, not for planning what comes before or after it.
How do I use an exercise timer?
Set your exercise duration, choose your rest period and number of rounds, then press start. The timer counts each period down and switches automatically.
Can I use an exercise timer for sets and rest periods?
Yes. Set the exercise time to the length of your set and the rest time to your recovery period, so every set starts from the same amount of rest.
Can I use an exercise timer at home?
Yes. The timer runs in your browser on any device and works for bodyweight exercises, home circuits, stretching and mobility work.
Is this exercise timer free?
Yes. The online exercise timer is completely free, with no app to install and no account to create.
More Training Timers
Workout Timer
Work, rest, rounds and sets.
Open workout timer →Fitness Timer
Cardio, running, cycling and class-style conditioning.
Open fitness timer →Training Timer
Structured training sessions from warm-up to cool-down.
Open training timer →Sports Timer
Sports training, drills and practice rounds.
Open sports timer →Gym Timer
Sets, rest periods and gym sessions.
Open gym timer →HIIT Timer
High-intensity work and recovery intervals.
Open HIIT timer →Tabata Timer
20 seconds work, 10 seconds rest.
Open Tabata timer →Interval Timer
Custom work and rest intervals.
Open interval timer →Circuit Timer
Multiple exercises performed in sequence.
Open circuit timer →EMOM Timer
Every Minute On the Minute workouts.
Open EMOM timer →AMRAP Timer
Maximum rounds or reps in a fixed time.
Open AMRAP timer →Training for a sport? The Sports Timer leads to round timers for boxing, MMA, kickboxing and other combat sports.
Start Your Exercise Timer
Choose your exercise time, set your rest period, and start training.
Start Exercise Timer