Practical guides for getting started with exercise and getting more out of each timer.
Getting started
- How to Start Working Out When You Don't Know Where to Begin — A no-pressure guide to starting exercise from zero: what to do in your first week, how much is enough, and how to avoid the mistakes that make people quit.
- 4-Week Beginner Home Workout Plan (No Equipment) — A simple four-week home workout plan for complete beginners: three short sessions a week, no equipment, with exact timer settings and how to progress.
- How Much Exercise Do You Actually Need? — What international activity guidelines recommend for adults, what counts as moderate and vigorous exercise, and how to fit it into a normal week.
- A Simple Warm-Up and Cool-Down for Any Workout — Why warming up matters, a 5-minute warm-up you can do before any home or gym workout, and an easy cool-down routine for afterwards.
- 10 Bodyweight Exercises for Beginners (With Easier and Harder Versions) — Ten basic bodyweight exercises that cover the whole body, with step-by-step form cues, common mistakes, and easier and harder versions of each.
- Sore After Working Out? What's Normal and What Isn't — Why muscles get sore a day or two after exercise, how long it lasts, what helps, and the warning signs that mean you should stop and get checked.
- How to Stick With Exercise: Practical Habits That Work — Practical, low-willpower ways to make exercise a habit: small starts, fixed times, tracking, planning for bad days, and what to do when you fall off.
- Are 10-Minute Workouts Worth It? — What short workouts can and cannot do, how to make 10 minutes count, and five 10-minute sessions you can do with an interval timer.
Workout formats
- What Is Tabata? The 4-Minute Workout Explained — Where the Tabata protocol comes from, how the original study differs from gym Tabata, and how to build your own Tabata workouts with sample routines.
- How Long Is a Boxing Round? Round Times by Sport — Round and rest times for pro boxing, amateur boxing, Muay Thai, kickboxing and MMA, plus how to set up bag, pad and shadowboxing sessions on a round timer.
- EMOM Workouts: How They Work + 10 Examples — What EMOM (every minute on the minute) means, how to pick reps, how to scale, and 10 EMOM workout examples from beginner to advanced.
- Interval Work-to-Rest Ratios: 20/10, 30/30, 40/20, 45/15 Compared — How work-to-rest ratio changes an interval workout, when to use 20/10, 30/10, 30/30, 40/20 and 45/15, and how to choose rounds for your goal.
- Running Interval Workouts You Can Do With a Timer — Time-based running interval workouts for beginners to experienced runners: walk-run, minute repeats, fartlek and hill sprints, with timer settings for each.