Work · Rest · Repeat

Interval Timer
for HIIT

Set work (5–60 seconds), rest (5–60 seconds) and rounds (1–120). Press Start. Sound cues and haptic feedback tell you when to push and when to breathe. Runs on iPhone, iPad, Apple Watch, Mac and Apple TV — no account, no subscription, no ads.

Download on the App Store iPhone · iPad · Apple Watch · Mac · Apple TV

What is interval training?

Interval training alternates between fixed periods of work and rest. Unlike EMOM where rest is whatever time you have left, intervals give you dedicated work and rest phases.

This makes it ideal for HIIT, Tabata, circuit training, and conditioning work. You control the intensity by adjusting the work-to-rest ratio and the number of rounds.

WODrounds interval timer on iPhone showing work 30s, rest 15s, 8 rounds

How intervals work in WODrounds

  • Set your work time

    Choose how many seconds you work each round. From short 10-second bursts to long 60-second sets.

  • Set your rest time

    Choose your rest period between rounds. Short rest for intensity, longer rest for strength work.

  • Set your rounds

    Pick the number of rounds. 8 rounds for Tabata. 12 for a quick circuit. 20 for endurance.

  • Work / Rest cues

    Clear sound and haptic cues tell you when to start working and when to rest. No need to watch the screen.

Example interval workouts

Quick HIIT (12 min)

Intervals · Work 30s · Rest 15s · 16 rounds

  • Alternate between 4 exercises:
  • Mountain climbers
  • Dumbbell thrusters
  • Box jumps
  • Rowing

Conditioning (10 min)

Intervals · Work 40s · Rest 20s · 10 rounds

  • Pick one exercise per round
  • Focus on maintaining intensity
  • 2:1 work-to-rest ratio

Sprint Intervals (8 min)

Intervals · Work 15s · Rest 45s · 8 rounds

  • 15 seconds of all-out effort
  • 45 seconds of full recovery
  • Assault bike, rower, or sprints

See 10-minute HIIT workouts →

Start your interval workout

Available on iPhone, iPad, Apple Watch, Mac and Apple TV.

Download WODrounds No account needed. Works offline.

Related