Workout Templates
Pre-built interval timer programs for popular workouts
🔥 HIIT (High-Intensity Interval Training)
Classic HIIT
6 minTraditional high-intensity intervals for maximum calorie burn
Work: 30s
Rest: 15s
Rounds: 8
Advanced HIIT
8 min 20sIntense intervals for experienced athletes
Work: 40s
Rest: 10s
Rounds: 10
Endurance HIIT
9 minLonger work periods for stamina building
Work: 60s
Rest: 30s
Rounds: 6
💪 Tabata Training
âš¡ Circuit Training
Full Body Circuit
6 minComplete workout hitting all major muscle groups
Work: 45s
Rest: 15s
Rounds: 6
Cardio Circuit
8 minHeart-pumping exercises for cardiovascular fitness
Work: 40s
Rest: 20s
Rounds: 8
Strength Circuit
7 min 30sResistance exercises with adequate rest
Work: 50s
Rest: 25s
Rounds: 6
Quick Circuit
5 min 20sFast-paced circuit for time-crunched workouts
Work: 30s
Rest: 10s
Rounds: 8
🧘 Stretching & Recovery
Full Body Stretch
6 min 40sComplete stretching routine for all major muscle groups
Hold: 30s per stretch
Rest: 10s
Stretches: 10
Quick Stretch
3 min 20sEssential stretches for a quick cooldown
Hold: 20s per stretch
Rest: 5s
Stretches: 8
Deep Stretch
8 minLonger holds for flexibility and recovery
Hold: 45s per stretch
Rest: 15s
Stretches: 8
How to Use Templates
- • Click Start Workout on any template to load it into the interval timer
- • Templates are pre-configured but you can adjust settings before starting
- • Enable voice announcements for hands-free workout guidance
- • Your workout sessions are automatically saved to history
- • Create your own custom templates and save them for quick access
Want to learn more about HIIT training? Check out our Complete Guide to HIIT Workouts for detailed workout plans and tips.
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