What Are The Modes On Your Gym Timer? HIIT |EMOM |Tabata |AMRAP

Introducing the Common Built-In Interval Timer Modes! Whether you’re a seasoned fitness enthusiast or just beginning your journey to a healthier lifestyle, these interval training modes are sure to add a spark to your workout routine.

Let’s explore the exhilarating world of high-intensity interval training (HIIT), the challenging Tabata training, the race against the clock with EMOM (Every Minute on the Minute), and the test of endurance with AMRAP (As Many Rounds/Reps as Possible).

Get ready to push your limits and achieve new heights with these power-packed interval modes that deliver results like no other!

Key Takeaways

High-Intensity Interval Training (HIIT)An exhilarating and demanding workout alternating between short bursts of intense exercises and brief recovery periods, maximizing results in minimal time. It boosts cardiovascular fitness, burns calories, and can be adapted to different fitness levels and goals.
Tabata Named after Izumi Tabata, this interval training involves all-out effort exercises for 20 seconds, followed by 10 seconds of rest, repeated for several cycles. It’s a tough workout that torches calories and improves cardiovascular endurance in just a few minutes.
EMOM (Every Minute on the Minute)Participants perform a specific exercise at the start of every minute, striving to complete the designated reps within the minute. EMOM keeps you on your toes and challenges your endurance as you race against the clock.
AMRAP (As Many Rounds/Reps as Possible)AMRAP involves completing a set of exercises in succession, aiming to complete as many rounds as possible within the given time. It’s a time-efficient and intense workout that tests your stamina and motivation.
Other Gym Timer FunctionsGym timers offer various features to enhance workout efficiency and performance:
Countdown TimerAllows you to set a specific duration for your workout or rest periods, indicating the time remaining until the next phase begins.
Count-up TimerCounts up to a certain duration, useful for tracking exercise durations or timing specific activities.
StopwatchEnables timing of exercises, tracking workout durations, or measuring performance during particular activities.
ClockFunctions as a regular clock when not in use as a timer, providing timekeeping convenience during workouts.

Want the best workout timer with the most features and is the easiest to use? Check out this post on the GymNext Flex timers.

Common Built-In Interval Modes

1. High-Intensity Interval Training (HIIT)

Undoubtedly the crown jewel of interval training, HIIT is an exhilarating and demanding workout that pushes your body to its limits. Bursting with short bursts of intense exercises followed by brief recovery periods, HIIT is the epitome of maximizing results in minimal time.

HIIT is not for untrained people since it is really tough to get through a workout and it’s easy to get hurt if you’re not used to it.

“HIIT is like a rollercoaster ride for your muscles – exhilarating, intense, and guaranteed to leave you breathless!”

Key Points:

  • HIIT involves alternating between high-intensity exercise and active recovery.
  • Short, intense bursts of activity are followed by brief rest periods.
  • HIIT maximizes results in minimal time, making it perfect for those with busy schedules.
  • It boosts cardiovascular fitness, burns calories, and helps build lean muscle.
  • HIIT workouts can be adapted to various fitness levels and goals.
  • Popular HIIT variations include Tabata, AMRAP, and EMOM.


  • Time-Efficient: HIIT delivers significant results in a short duration, making it ideal for individuals with limited time for exercise.
  • Fat Burning: The intense nature of HIIT stimulates the body’s metabolism, leading to increased fat burning even after the workout.
  • Cardiovascular Endurance: Regular HIIT sessions improve cardiovascular fitness and enhance heart health.
  • No Equipment Necessary: HIIT can be performed with bodyweight exercises, requiring minimal or no equipment.
  • Versatility: HIIT workouts can be tailored to suit different fitness levels and can be done anywhere, making them accessible to all.

2. Tabata Training

Named after Japanese researcher Izumi Tabata, this type of interval training takes intensity to the next level. Tabata involves performing exercises at an all-out effort for 20 seconds, followed by 10 seconds of rest, repeated for several cycles (usually 8).

It’s a variation of HIIT that’s a little easier to start off with but don’t make a mistake, this is still a very tough workout. But it doesn’t last that long so it’s mentally easier to get through.

Key Points:

  • Tabata training consists of short bursts of high-intensity exercise, typically lasting 20 seconds.
  • Each intense interval is followed by a brief 10-second rest period.
  • A complete Tabata workout consists of eight rounds of the 20-seconds-on, 10-seconds-off cycle, totaling four minutes.
  • The exercises chosen for Tabata can vary and may include bodyweight exercises, weightlifting, or cardio activities.


  • Quick and Efficient: Tabata workouts are incredibly time-efficient, making them ideal for busy individuals seeking effective fitness routines.
  • Cardiovascular Endurance: The intense intervals elevate heart rate, improving cardiovascular fitness and stamina.
  • Calorie Burn: Tabata torches calories during and after the workout, contributing to weight management and fat loss.
  • Metabolic Boost: The high-intensity nature of Tabata boosts metabolism, leading to increased calorie burning post-exercise.
  • Adaptability: Tabata exercises can be tailored to suit different fitness levels and preferences, allowing for a versatile and customizable workout.

3. EMOM (Every Minute on the Minute)

EMOM, short for “Every Minute on the Minute,” is the ultimate race against the clock. In this thrilling workout, you perform a specific exercise or set of exercises at the start of every minute, completing the prescribed reps within that minute. The remaining time is your rest period before the next round begins.

“EMOM workouts keep you on your toes and your heart racing – it’s a constant battle to beat the ticking clock!”

Key Points

  • EMOM workouts involve performing a specific exercise or a series of exercises at the start of each minute.
  • Participants strive to complete the designated number of repetitions within the minute, using the remaining time as their rest period before the next round begins.
  • The goal is to complete each set within the minute, so participants must pace themselves to avoid exhaustion.


  • Time-Efficient: EMOM workouts are time-bound, making them efficient and ideal for individuals with busy schedules.
  • Structure and Accountability: The fixed time intervals provide structure and keep participants accountable for their performance.
  • Intensity and Challenge: EMOM challenges individuals to maintain a consistent pace and effort throughout the workout, improving endurance and stamina.
  • Scalability: EMOM workouts are adaptable to different fitness levels, allowing participants to adjust the number of repetitions based on their abilities.

4. AMRAP (As Many Rounds/Reps as Possible)

Prepare to test your limits with AMRAP – “As Many Rounds/Reps as Possible.” In this challenging interval, you set a timeframe and perform a series of exercises, aiming to complete as many reps of the exercise within the time. It can be part of a circuit.

Key Points:

  • AMRAP workouts consist of a specific set of exercises performed in succession, aiming to complete as many rounds of the circuit as possible within the given time.
  • Participants work through the circuit, moving from one exercise to the next without rest until the timer runs out.
  • The goal of AMRAP is to continuously push through the exercises, maximizing repetitions and rounds during the allocated time.


  • Time-Efficient: AMRAP workouts offer an effective and time-bound fitness option, making them ideal for individuals with busy schedules.
  • Endurance and Stamina: The non-stop nature of AMRAP challenges cardiovascular endurance and muscular stamina.
  • Motivation and Intensity: Participants are motivated to maintain a high level of intensity throughout the workout, striving to complete as many rounds as possible.
  • Versatility: AMRAP workouts can be tailored to suit different fitness levels and exercises, allowing for a wide range of variations.

5. WOD (Workout of the Day)

WOD, the infamous “Workout of the Day,” is a staple in the world of CrossFit enthusiasts. Each day brings a new and dynamic workout that challenges participants to push their limits and discover the best version of themselves. With constantly varied exercises, WOD keeps your body guessing and your motivation soaring.

Because this workout is different every day, this is not a pre-set mode on your timer. You’ll have to check the workout of the day yourself and program it in your timer. If you want to use your timer for WOD, make sure you get one that’s programmable and not just has pre-programmed settings.

“WODs are like surprise gifts from your personal trainer – you unwrap each challenge with excitement and determination!”

  • Key Points
  • WOD involves completing a unique and diverse workout routine each day, as prescribed by the fitness program or coach.
  • The exercises, sets, and repetitions can vary greatly from one WOD to another, ensuring a constantly changing and engaging fitness experience.
  • WOD emphasizes functional movements, strength training, and cardiovascular exercises.
  • Benefits
  • Constant Variety: WOD keeps workouts fresh and exciting by introducing new exercises and formats daily, preventing exercise monotony.
  • Full-Body Conditioning: The dynamic nature of WOD targets different muscle groups, promoting balanced and comprehensive fitness.
  • Adaptability: WOD can be tailored to accommodate different fitness levels and scaled according to individual abilities.
  • Community Engagement: WOD workouts are often performed in group settings, fostering a sense of community, support, and motivation.

Other Gym Timer Functions

  1. Countdown Timer: A countdown timer allows you to set a specific duration for your workout or rest periods, indicating the time remaining until the next phase begins.
  1. Count-up Timer: This timer counts up to a certain duration.
  1. Stopwatch: The stopwatch feature enables you to time specific exercises, track your workout duration, or measure your performance during a particular activity.
  1. Clock: Many gym timers also function as regular clocks, displaying the current time when not in use as a timer. This makes them convenient for general timekeeping during workouts.


Hey, I'm Matt. Welcome to HomeGymResource.com. After working out in many different gyms for almost 20 years and helping people build their own home gyms, i've learned a few things i'd like to share with you.

Recent Posts