30 second timer
A free 30 second timer that starts with Space and repeats with a checkbox. Half a minute is the most common unit in bodyweight training, and this page saves you setting it up again between every set. Also searched as 30 sec timer, 30 seconds timer, half minute timer.
What 30 seconds is for
- Plank holds. Thirty seconds of a clean plank beats two minutes of a sagging one. The plank timer shows how to build up from here.
- 30/30 intervals. Thirty seconds hard, thirty easy. Tick Repeat and switch at every beep.
- The 7-minute workout. Twelve exercises, 30 seconds each, about 10 seconds between. Run this timer on Repeat and move at each alarm.
- Microwave bursts. Softening butter or reheating in 30-second steps avoids a rubbery result. The microwave timer has more.
- Mouthwash and speed rounds. A 30-second rinse, a 30-second pitch, a 30-second brainstorm.
Repeat for intervals
With Repeat ticked, the timer restarts itself roughly a second after each alarm, so the rounds stay even without you reaching for the screen. For uneven schemes such as 40/20 or 45/15, use the interval timer page, which explains how to count beeps on a shorter base length.
A 30-second circuit you can run right now
- Jumping jacks, 30 seconds.
- Wall sit, 30 seconds.
- Push-ups, 30 seconds.
- Abdominal crunches, 30 seconds.
- Step-ups onto a chair, 30 seconds.
- Squats, 30 seconds.
Repeat the list twice for about six minutes of work. Not medical advice; ease off if anything hurts. If you need a one-off countdown instead, the 45 second timer and 1 minute timer are the next steps up.
Frequently asked questions
How do I do 30 seconds on, 30 seconds off?
Tick Repeat. Every alarm marks a switch: work on the first round, rest on the next, and so on. You never have to touch the screen.
Can I see the whole 7-minute workout timed?
Set 30 seconds with Repeat and move to the next exercise at each alarm. Twelve exercises with short rests takes about seven minutes, as the original routine intended.
Is 30 seconds long enough for a plank?
For beginners, yes. Hold good form for 30 seconds, rest, and repeat three times. The plank timer page has a progression table.
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