⏲️Workout Rest Timer
A free between-set rest timer — pick a preset, tap start, and a big countdown runs with an audio cue at zero. Tracks your sets and keeps the screen awake through your workout.
Pick a rest duration above, then tap Start.
This tool provides general information and is not medical advice. Exercise intensity should match your own fitness and health. Please consult a physician before starting a new exercise routine or training at high intensity—especially if you have any heart condition, injury, or health concern.
Free Workout Rest Timer Online
Counting your rest between sets? Our free Workout Rest Timer keeps it simple. Tap a preset — 30, 60, 90 seconds, two, three, or five minutes — or set your own, and a big, easy-to-read countdown starts instantly. When it hits zero, a clear audio cue tells you it's time for your next set, even with your phone in your pocket, so you're not staring at the clock between lifts.
It's built to be fast: one tap to start, one tap to restart for the next set, with a set counter tracking how many you've done. The screen stays awake through your workout so the timer never cuts out mid-session. Whether you're training for strength, hypertrophy, or endurance, it keeps your rest consistent without breaking your rhythm.
Simply pick a rest time and tap start. No sign-up, no downloads, no limits — just a clean rest timer whenever you need it. See the FAQ for common questions, or read more about how it works.
About the Workout Rest Timer
Why consistent rest matters
The rest period between sets is one of the most overlooked variables in training. How long you rest directly affects the metabolic and hormonal demands of the session, and by extension what adaptation you're training for.
Strength and power: Heavy compound lifts (squat, deadlift, bench, overhead press) at 85–95% of your max require near-full recovery between sets. Research generally supports 2–5 minutes here — shorter rests mean the next set starts with accumulated fatigue that forces you to use lighter loads or fewer reps, reducing the training stimulus.
Hypertrophy: For muscle growth, moderate rests of 60–90 seconds are often prescribed, though evidence increasingly supports that longer rests (2+ minutes) don't hurt and can improve volume quality. What matters more is total training volume (sets × reps × load) than a specific rest length.
Endurance and metabolic conditioning: Short rests of 20–60 seconds maintain elevated heart rate, increase metabolic stress, and are typical in circuit training, AMRAP formats, and conditioning work. The challenge is that fatigue accumulates quickly, so consistent short rests train the body to recover faster.
The key in all cases is consistency: resting 45 seconds on one set and 3 minutes on the next makes it impossible to compare performance across sessions or progress systematically. A timer removes the guesswork.
Key features
Quick presets + custom input
Six one-tap presets cover the most common rest intervals: 30 s, 60 s, 90 s, 2 min, 3 min, and 5 min. A custom seconds field accepts any value from 1 second to an hour for programmes that prescribe specific rest lengths.
Audio cue at zero
At the end of each rest the timer plays a clear two-tone audio signal via the Web Audio API. This fires reliably even when the tab is backgrounded or the screen is locked, so you can put your phone down between sets and still hear the cue.
Screen Wake Lock
On supported browsers the timer requests a wake lock when you press Start so the display stays on throughout your session. The lock releases when you pause, reset, or the rest ends. On unsupported browsers the timer still runs and the cue still fires.
Set counter
A set counter increments each time a rest completes so you always know which set you're on — no need to keep count in your head or pause to check your notes mid-workout.
Who it's for
Strength training
Set 2–5 minutes between heavy compound sets and let the cue tell you when to step back under the bar — no need to watch the clock.
Hypertrophy work
Use 60–90 second presets for bodybuilding-style accessory work. The set counter keeps your total volume on track hands-free.
Circuit and conditioning
Short 30-second rests between exercises help keep you on pace through circuits, AMRAP formats, and metabolic conditioning blocks.
Any gym programme
If your programme prescribes a specific rest, type it into the custom field. The timer handles any duration without needing a dedicated app.
A note on health advice
Frequently Asked Questions
How does the rest timer work?
Pick a preset rest time or enter your own, tap Start, and a countdown runs. When it reaches zero an audio cue signals your next set.
Is the rest timer free to use?
Completely free — no sign-up, no downloads, no limits.
What rest times can I pick?
Quick presets include 30, 60, and 90 seconds, plus 2, 3, and 5 minutes. You can also type any custom value in seconds — from 1 second up to an hour — for any rest length you want.
Will the audio cue play if my screen is off or phone is pocketed?
Yes. The timer uses the Web Audio API so the cue fires reliably even when the tab is in the background. On supported browsers a screen wake lock also keeps the display on through your workout.
Does the timer count my sets?
Yes. A set counter tracks how many rests you've completed, so you can follow your set count hands-free without checking your notes mid-workout.
How long should I rest between sets?
It depends on your training goal. Shorter rests (30–60 s) suit endurance and metabolic conditioning. Moderate rests (60–90 s) work well for hypertrophy. Longer rests (2–5 min) are typical for heavy strength and power work. The timer just helps you keep whatever rest you choose consistent.
Can I pause or reset mid-rest?
Yes. Tap Start again to pause, or tap Reset to return to the start of the current interval. You can start, pause, resume, and reset at any time.
Is my data stored anywhere?
No. The timer runs entirely in your browser — nothing is stored or sent to a server.
Does it work on mobile?
Yes. The timer is fully responsive with a large, legible countdown and big tap targets for quick use between sets — no horizontal overflow on any device.