Search "workout timer" on the App Store and you'll find hundreds of options. Most of them are built for one specific use case: HIIT (High-Intensity Interval Training). But what if you're a lifter?
Not all workout timers are created equal. Let's break down the differences and help you find what actually works for your training style.
What HIIT Timers Do Well
Traditional HIIT and Tabata timers are designed for time-based intervals:
- 20 seconds work / 10 seconds rest (Tabata)
- 30 seconds work / 30 seconds rest
- 45 seconds work / 15 seconds rest
These timers excel at managing back-to-back intervals where you're doing the same exercise repeatedly or cycling through a circuit. They're perfect for burpees, mountain climbers, jump squats—the classics of cardio-focused training.
The limitation: They assume every "work" period is the same duration. That works for cardio intervals, but strength training doesn't work that way.
The Problem for Lifters
Strength training is fundamentally different:
- You work in reps and sets, not timed intervals
- Rest periods vary by exercise (60 seconds for curls, 3 minutes for deadlifts)
- Different exercises need different configurations
- You need to track progress (sets completed, not just time elapsed)
Try programming "Bench Press: 4 sets of 8 with 90 seconds rest" into a Tabata timer. It doesn't fit.
What Strength Training Timers Need
A timer built for lifting needs different features:
Rep-Based Timing
Instead of "20 seconds on," you need to track reps per set and estimate work time based on tempo. Some people do controlled 3-second reps; others lift explosively. A good timer adapts to this.
Configurable Rest Per Exercise
Your rest between heavy squats shouldn't be the same as your rest between bicep curls. You need the ability to set different rest periods for different exercises within the same workout.
Multiple Exercises in Sequence
A real workout isn't one exercise. It's squats, then leg press, then lunges, then leg curls. You need a timer that handles the whole session, not just one movement.
Set Tracking
"Was that set 3 or 4?" You shouldn't have to think about this mid-workout. The timer should track it for you.
Can One Timer Do Both?
Here's the good news: the best approach is a timer that handles both paradigms.
Most people don't do pure HIIT or pure strength training. Real workouts often include:
- A strength portion (compound lifts with longer rest)
- Accessory work (moderate rest)
- A conditioning finisher (short intervals)
You need a timer flexible enough to handle all of this in one session.
The Neon Timer Approach
We built Neon Timer to bridge this gap. Here's how it works:
- Reps and sets first: Configure each exercise with reps per set, number of sets, and rest between sets
- Tempo control: Set your pace (explosive, normal, controlled) and the timer calculates work duration
- Per-exercise rest: Squats get 3 minutes, curls get 60 seconds—you decide
- Time-based option: Need to do a timed plank or HIIT finisher? Just toggle to time-based mode
- Full workout support: String together multiple exercises with rest between them
It's not just a HIIT timer with extra features. It's a workout timer built from the ground up for how lifters actually train.
The Verdict
If you only do cardio intervals: A simple Tabata timer works fine.
If you lift weights: You need a timer that understands reps, sets, and variable rest periods.
If you do both: You need something flexible that handles your entire session without switching apps.
"The best workout timer is the one that matches how you actually train—not how an app developer thinks you should train."
Try Neon Timer
Built for strength training. Works for everything else. No subscriptions, no bloat—just a timer that gets out of your way.