HIIT timer that picks your next exercise
Set your work and rest times, choose how many rounds, and press Start. During every rest the wheel picks a new exercise and tells you what's next, so all you have to do is move.
How it works
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Pick your exercises
Open Edit wheel and load a routine such as HIIT blast or Core crusher, or type in your own. The wheel holds up to 16 exercises.
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Set your intervals
In Timing, choose a work time, a rest time and the number of rounds. The estimate underneath shows how long the whole workout will take.
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Press Start HIIT
You get ten seconds to get ready. Then the voice calls each exercise and its time, says "Halfway", beeps for the last three seconds and announces what's next during the rest.
Give hard moves their own time
Not every exercise deserves the same clock. A 40-second plank is easy to hold, but 40 seconds of burpees can wreck the rest of the round. With HIIT mode on, every exercise in Edit wheel gets its own Time and Rest menus. Leave them on Default to use your main settings, or set them one by one, for example:
- Burpees: 20 seconds of work, then 40 seconds of rest
- Plank: 60 seconds, with only 10 seconds of rest after it
- Wall sit: 45 seconds
Some routines come with times already set. Core crusher holds the plank for 45 seconds and the side plank for 30. Bodyweight strength gives the wall sit 45 seconds and the Superman hold 30. Change any of them to suit you.
Interval formats to try
| Format | Work | Rest | Rounds | About |
|---|---|---|---|---|
| Tabata-style burst | 20 seconds | 10 seconds | 1 | 4 minutes |
| Beginner | 30 seconds | 30 seconds | 2 | 16 minutes |
| Classic HIIT | 40 seconds | 20 seconds | 3 | 24 minutes |
| Short and sharp | 50 seconds | 10 seconds | 2 | 16 minutes |
Times assume eight exercises on the wheel. One round is every exercise once, in a random order, so you never get the same move twice in a row and nothing gets skipped.
Pause, stop and finish
While a workout is running, the Spin button turns into Pause. Press it to catch your breath or answer the door, and press Resume to carry on from the same second. Stop ends the workout.
When the last round is done, you get a summary with your total time, the number of moves and the number of rounds, plus a Go again button. Your screen stays on while the timer runs. For a garage or living-room workout, open party mode so the exercise and a big clock fill the screen, and pair a Bluetooth speaker so you can hear the calls over the music.
Warm up for a few minutes first and stop if anything hurts. If you have a health condition or haven't exercised in a while, check with a doctor before starting a new routine.
Other spinners
Questions
What is HIIT?
High-intensity interval training alternates short bursts of hard effort with short recovery breaks. A common pattern is 40 seconds of work and 20 seconds of rest, repeated for several rounds.
Can one exercise have a different time?
Yes. Open Edit wheel and each exercise has its own Time and Rest menus. Leave them on Default to use your main settings, or give a plank 45 seconds and burpees 20 seconds.
What counts as one round?
One round is every exercise on the wheel, once each, in random order. Eight exercises at 40 seconds of work and 20 seconds of rest makes an eight-minute round.
Do I have to watch the screen?
No. The voice calls each exercise and its time, says Halfway, beeps for the last three seconds, says Rest, and tells you the next exercise during the rest.
Can I pause in the middle?
Yes. While a workout is running, the Spin button turns into Pause. Press it again to pick up where you left off. Stop ends the workout.
Will my phone screen turn off?
Not while the workout is running, in browsers that can keep the screen awake, including current Chrome, Edge, Firefox and Safari on iOS 16.4 or later.