Free Interval Workouts
Ready-to-run interval workouts with exact work/rest timings — pick one, start the timer, train. Every workout below is built into Timme, the interval timer for iPhone and Apple Watch with voice cues and no account or ads, and optional anonymous usage counters.
Hybrid Race workouts
Train the run-station rhythm of a hybrid fitness race: kilometre repeats alternate with SkiErg, sled work, burpee broad jumps, rowing, farmers carries, sandbag lunges, and wall balls. These workouts turn that structure into timed intervals you can train with anywhere.
- Hybrid Race Full Simulation — Race simulation - 8 runs and 8 stations with timed transitions (free in the app)
- Hybrid Race Half Simulation — Half race - 4 runs and 4 stations at target pace
- Hybrid Race Compromised Running — Run on tired legs - runs into stations with short rests
- Hybrid Race Station EMOM — 24 minutes - rotate four race stations every minute
- Hybrid Race Wall Ball Finisher — Final station - 100 wall balls against an 8 minute cap
- Hybrid Race Erg Intervals — Machine power - 8 rounds of 2 minute SkiErg and rowing efforts
Tabata workouts
Tabata is a high-intensity interval protocol: 20 seconds of maximum effort followed by 10 seconds of rest, repeated 8 times. One full Tabata takes just 4 minutes.
- Low Impact Starter Tabata — No equipment - march, squat, wall push-up, step jack
- Classic Bodyweight Tabata — No equipment - squat, push-up, mountain climber, plank tap
- Core Fire Tabata — Mat optional - dead bug, plank, bicycle crunch, hollow hold
- Cardio Quick Hit Tabata — No equipment - high knees, skaters, squat thrusts, fast feet
- Mobility Pulse Tabata — No equipment - cat-cow, hip flexor, child pose reach
EMOM workouts
EMOM stands for “Every Minute On the Minute”: start the exercise at the top of each minute, and whatever time is left in the minute is your rest.
- Full Body EMOM 10 — No equipment - 10 one-minute full-body stations
- Core Control EMOM — Mat optional - dead bug, plank, side plank, bird dog
- Runner Strength EMOM — No equipment - lunges, bridges, calf raises, high knees
- Dumbbell Starter EMOM — Dumbbells - goblet squat, row, hinge, floor press
- Posture Reset EMOM — Band optional - wall angels, pull-aparts, dead bugs
AMRAP workouts
AMRAP stands for “As Many Rounds As Possible”: work through the exercise list continuously until the time runs out, counting the rounds you complete.
- Desk Break AMRAP — Chair optional - sit-to-stand, wall push-up, calf raise
- No-Equipment Strength AMRAP — No equipment - squats, push-ups, lunges, bridges
- Travel Core AMRAP — Mat optional - dead bug, plank, climbers, side planks
- Low Impact Cardio AMRAP — No equipment - march, step jack, knee lift, shadow box
- Mobility Flow AMRAP — No equipment - cat-cow, lunge stretch, hamstring, child pose
Pyramid workouts
A pyramid workout changes the interval length as you go — building up, peaking, and coming back down — so the intensity curve rises and falls within a single session.
- Mobility Reset Pyramid — No equipment - cat-cow, hip flexors, hamstrings, calf stretch
- Bodyweight Build Pyramid — No equipment - squat, push-up, lunge, climber, bridge
- Core Stability Pyramid — Mat optional - dead bug, plank, bird dog, side planks
- Lower Body Ladder — No equipment - squats, lunges, bridge, calf raise
- Athletic Warm-Up Pyramid — No equipment - march, heel digs, knee lifts, shuffles