Why So Custom? The Interval Timer Guide

What is an Interval Timer & How to Use It

Interval training alternates periods of higher-effort work with lower-effort recovery or rest. Unlike fixed protocols like Tabata (fixed 20/10) or EMOM (minute-based structure), a custom interval timer lets you fully customize work duration, rest duration, rounds, and intensity — ideal for HIIT, circuits, endurance building, or fat loss. Want progressive changes? Try the Pyramid timer.

How This Timer Works

Set your work time (e.g. 40s), rest time (e.g. 20s), total rounds, and optional warm-up or prep. The display counts down each phase clearly, with visual and audio cues for transitions — great for single exercises or multi-move circuits. Use Start to begin and Clear to reset. For quick starts, check Preset Intervals for popular work/rest ratios.

Benefits

Custom work-rest intervals maximize calorie burn and improve cardiovascular fitness. They enhance recovery capacity and lactate threshold, and they're highly adaptable — from beginner-friendly longer rests to advanced short recoveries. Variety keeps boredom and plateaus at bay, and interval training is efficient for time-crunched sessions (typically 15–40 minutes).

Tips for Best Results

• Match work/rest to your goal: shorter rests for fat loss and endurance, longer for power and strength.
• Use a 1:1, 1:2, or 2:1 work-to-rest ratio as starting points.
• Include a proper warm-up to prime your muscles.
• Track perceived effort — push hard but keep it sustainable.
• Rotate exercises to hit full body and avoid overuse.

Simple Example Workouts

• Fat-burn classic: 10 rounds — 40s high knees / 20s rest.
• Strength circuit: 8 rounds — 30s dumbbell thrusters / 30s rest, then 30s renegade rows / 30s rest.
• Endurance build: 12 rounds — 45s jump rope / 15s rest.
• Beginner-friendly: 6 rounds — 20s bodyweight squats / 40s rest (scale up over time).