Bodyweight circuit
Five moves for 15 to 20 reps each, one after another, three times round.
- Moves
- Squats, push-ups, reverse lunges, glute bridges, plank for 30 s
- Rest
- 00:20 between moves, 01:30 between rounds
Endurance rest timer. Short rests, long sets.
High-rep sets and circuits run on short rests: 30 to 60 seconds, so you start the next set before you've fully recovered. That's the training. The timer keeps those rests honest.
The phone shows the buttons set for short rests, from 00:20 to 01:30.
00:09
Accent colour Premium
30–60 s
Between sets of 15 reps or more
15+
Reps per set, at a lighter weight
≤ 90 s
The longest rest most endurance plans use
20s
Enough to walk to the next circuit station
Why endurance work rests short
Muscular endurance is the ability to keep working while you're tired: the last reps of a long set, the third lap of a circuit, carrying the shopping up the stairs. You train it by doing more reps at a lighter weight and starting the next set before you've fully recovered.
That's why endurance plans use the shortest rests in the gym. The American College of Sports Medicine's 2009 position stand pairs high-repetition endurance sets with short rests, generally under 90 seconds. Longer than that and the set becomes a strength set at a light weight.
The same goes for circuits: moving from one station to the next with 20 to 45 seconds between them keeps your heart rate up the whole way round. If you'd rather the phone ran the whole circuit, work stages and all, that's what Intervals One is for.
Source: ACSM, Progression models in resistance training for healthy adults, 2009.
Set the buttons for short rests
Swap the long defaults for short ones, so every rest you need is one tap away.
Adjust presets
Preset 100:20
Preset 200:30
Preset 300:40
Preset 400:45
Preset 501:00
Preset 601:15
Preset 701:30
Reset
- Open Settings, then PresetsSet the seven buttons from 00:20 to 01:30. It's free.
- Pick a sound you'll hear mid-setSettings, then Sound. A sharper alert like Alarm cuts through gym music; Premium adds Boxing Bell.
- Tap as you finish each set or stationEach tap adds one to the set count, so on a circuit it counts stations.
- Keep the screen awakeSettings, then General. With short rests you'll glance at the clock often, so stop the phone locking itself.
Three endurance sessions to try
Pick a weight you can move for every rep with good form, even when you're tired.
High-rep dumbbell day
Three sets of 20 on four moves, at a weight that's hard by rep 15.
- Moves
- Goblet squat, dumbbell row, step-ups, shoulder press
- Rest
- 00:45 between sets, 01:00 between moves
Kettlebell density sets
Short, fast sets with the shortest rests. Stop the set the moment your form slips.
- Moves
- Kettlebell swings × 15, goblet squats × 10, push-ups × 10
- Rest
- 00:30 after each move, for 5 rounds
Questions
How long should I rest between sets for endurance?
30 to 60 seconds for sets of 15 reps or more, and rarely more than 90 seconds. The short rest is part of the training: you start the next set before you've fully recovered.
How long should I rest between circuit stations?
Usually 15 to 45 seconds, enough to move and set up, then a longer rest of 1 to 2 minutes between rounds. Tap 00:20 or 00:30 as you leave each station.
Can I set a 20 second rest timer?
Yes. In Settings, then Presets, set any button to any time, including 00:20. It's free.
Should I use an interval timer instead?
If your circuit is timed, like 40 seconds of work then 20 of rest, an interval timer runs it without you tapping anything. Intervals One, from the same team, does that. If you work for reps and rest between, a rest timer fits better.
More rest guides
Doing intervals instead of sets?
intervalsone.com →
Intervals One, from the same team, runs Tabata, EMOM, AMRAP and HIIT sessions with voice cues for every phase.
Rest exactly as long as you meant to.
Download free, tap a time, put the phone down.