7 minute workout timer
30 sec work, 10 sec rest, 12 rounds. 8 min total.
What this one is for
The familiar 7-minute circuit has twelve stations. At 30 seconds of work and 10 seconds of rest per station, this timer runs for eight minutes, including the final rest. The last work interval ends at 7:50.
Prepare the exercise list and any stable equipment before starting. The timer shows round numbers and phase changes; it does not name or demonstrate exercises. The linked circuit guide explains the original sequence and its timing.
For a second circuit with a longer recovery gap, finish this session, take the gap separately and press Run again. Increasing Rounds to 24 gives sixteen continuous minutes of 30/10, without an extra gap halfway.
Good for
- Timing a twelve-station circuit you already know
- Allowing a consistent transition between stations
- Adapting recovery time to your setup
How it runs
30 sec work, 10 sec rest, 12 rounds. 8 min total. Press Start, or hit Space. The phase word and icon above the progress bar tell you where you are.
Check the Sound chip and device volume before starting. Work and rest have different tones. The tab title shows the time left. Start begins the first phase immediately; prepare your space first.
Keep the page visible for cues. The timer requests an awake screen, but the browser can refuse it or delay background sound. For offline use, load this exact page online and test a reload without a connection before relying on it.
Change the settings before starting. Work and Rest use seconds on this page. This page opens with its preset each visit; the main timer page remembers your valid settings.
Common questions
Why does a 7-minute workout take eight minutes here?
Twelve 30-second work periods total six minutes. Twelve 10-second rests add two minutes. This timer includes the rest after the last station.
Does it announce the exercise names?
No. It shows the round number. Keep your own exercise list visible and prepare suitable versions before starting.
Can I make the transitions longer?
Yes. Change Rest in seconds. At 30 seconds work and 20 seconds rest, twelve rounds take ten minutes.