Gym timer: rest between sets, circuits and holds
Rest about 2 to 5 minutes between heavy strength sets, 60 to 120 seconds for muscle-building work and 30 to 60 seconds for endurance circuits. Tap a rest timer below and keep the phone propped where you can see it.
Free tool: Open the interval timer →
Start now: 60 s rest90 s rest2 min rest3 min rest1 min plank8 min warm-up
How long to rest between sets
Rest time is one of the easiest training variables to get wrong, mainly because nobody times it. Chatting for four minutes between light sets or rushing heavy squats after 45 seconds both change the workout you thought you were doing. These ranges reflect common coaching guidance; individual needs vary.
| Goal | Typical reps | Rest between sets | One-tap timer |
|---|---|---|---|
| Maximal strength | 1 to 5 | 2 to 5 min | 3 min |
| Muscle size (hypertrophy) | 6 to 12 | 60 to 120 s | 90 s |
| Muscular endurance | 15 or more | 30 to 60 s | 45 s |
| Power (jumps, throws) | 1 to 5, explosive | 2 to 3 min | 2 min |
| Isolation and accessories | 10 to 15 | 45 to 90 s | 60 s |
A useful rule: big compound lifts near your limit need the long end of the range, small single-joint moves need the short end. If your reps drop sharply from set to set, try resting a little longer before deciding the weight is too heavy.
A simple warm-up, timed
A timed warm-up stops you skipping it or dragging it out. This 8 minute version works before most sessions:
- 3 min easy cardio: bike, rower, skipping or brisk walking.
- 2 min mobility: leg swings, arm circles, hip openers, 20 to 30 seconds each.
- 3 min ramp-up sets of your first lift: an empty bar or light weight, then one or two lighter sets.
Start it with /t/8m?label=Warm%20Up, or use the repeating timer set to 30 seconds to switch mobility drills on each beep.
Circuit templates you can run with the interval timer
Each template uses the interval timer. Pick exercises to suit your level and equipment.
| Template | Interval set-up | Example moves | Total |
|---|---|---|---|
| Beginner full body | 30 s work / 30 s rest x 12 | Squat, push-up, row, lunge, plank, step-up (twice through) | 12 min |
| Intermediate HIIT | 40 s / 20 s x 15 | Kettlebell swing, burpee, goblet squat, mountain climber, press (3 laps) | 15 min |
| Finisher | Tabata 20 s / 10 s x 8 | One move only: bike sprint, thrusters or jump squats | 4 min |
| Strength EMOM | EMOM x 10 | 3 to 5 heavy reps at the top of each minute | 10 min |
For the finisher use the Tabata timer; for the strength version use the EMOM timer. The 7 minute workout guide has another complete bodyweight circuit.
Planks, wall sits and other holds
Holds are where a visible countdown helps most, because time seems to slow down. Build up gradually: adding 10 to 15 seconds a week is a reasonable pace for most people. Good form matters more than the number, so stop the hold when your hips sag or your knees drift.
- Front plank: start at 20 to 30 seconds, work towards 60 seconds. Use the plank timer.
- Side plank: about half your front plank time per side.
- Wall sit: 30 to 60 seconds; see how long to hold a wall sit.
- Static stretches after training: 20 to 45 seconds each; see how long to hold a stretch.
Running a timer on a phone propped up in the gym
A browser timer on your phone works well if you set it up properly before the first set.
- Open the timer and press start once to check the sound is on and loud enough.
- The screen stays awake while the timer runs, but turn off battery saver, which can override this.
- Prop the phone against a bottle or bench upright, at eye level, rather than flat on the floor.
- Use full screen so the digits are readable from a couple of metres.
- If you use a rest timer between every set, save it on your home screen as a bookmark, for example /t/90s?label=Rest.
- Use the +1 min button if a set took longer to set up than expected, instead of restarting.
The gym timers collection gathers these in one place.
Sauna and cool-down
If your gym has a sauna, time it rather than guessing. Many people stay for 10 to 15 minutes per session and leave earlier if they feel dizzy; check any advice your gym or doctor gives you. The sauna timer is a simple way to keep track, with a breathing timer for a slow cool-down afterwards.
Frequently asked questions
How long should I rest between sets to build muscle?
Around 60 to 120 seconds is common for sets of 6 to 12 reps. Heavier compound lifts can need longer, up to 3 minutes.
Will the timer keep running if my phone screen locks?
While the timer is running the screen is kept awake. If the phone locks anyway, for example due to battery saver, the countdown continues and catches up when you unlock, but the alarm may not sound while locked.
Is there a gym timer app I need to install?
No. ClockAura runs in the phone browser with nothing to install and no sign-up.
Can I run a rest timer and a workout timer at the same time?
Yes. The multiple timers page lets you run several named timers at once, such as a 20 minute session clock and a 90 second rest timer.
How long should a plank be?
Start with what you can hold with good form, often 20 to 30 seconds, and build towards 60 seconds. Longer holds have diminishing returns for most people.