🏋️ Workout Protocols

Popular Workout Programs

Set up Tabata, HIIT, Boxing, Pomodoro, EMOM, AMRAP, and more in Yay!Timer. Follow our step-by-step instructions for each popular protocol.

Get it on Google Play Browse Protocols
🔥 Tabata ⚡ HIIT 🥊 Boxing 🍅 Pomodoro ⏱️ EMOM 💪 AMRAP
🔥 High Intensity

Tabata Protocol

The classic 4-minute high-intensity interval training protocol. Developed by Dr. Izumi Tabata, this method alternates between 20 seconds of maximum effort and 10 seconds of rest.

Standard Tabata Settings

Work Period

20 sec

Rest Period

10 sec

Rounds

8

Total Time

4 min

Setup Steps:

  1. 1 Create a new Interval Timer
  2. 2 Add Work interval: 20 seconds
  3. 3 Add Rest interval: 10 seconds
  4. 4 Set rounds to 8
  5. 5 Enable countdown announcements for the last 3 seconds
Yay!Timer interval timer configured for Tabata workout showing 20-second work and 10-second rest intervals
Yay!Timer settings screen showing HIIT timer configuration with work-to-rest ratio options
⚡ Cardio Focus

HIIT Training

High-Intensity Interval Training offers flexible work-to-rest ratios. Popular configurations range from 1:1 (equal work and rest) to 2:1 (double work time).

Beginner HIIT (1:2 ratio)

30 sec work / 60 sec rest × 8 rounds = 12 minutes

Standard HIIT (1:1 ratio)

40 sec work / 40 sec rest × 10 rounds = 13+ minutes

Advanced HIIT (2:1 ratio)

45 sec work / 20 sec rest × 12 rounds = 13 minutes

Pro Tip: Add a 3-5 minute warm-up and cool-down period as separate intervals in your routine.

🥊 Combat Sports

Boxing Round Timer

Professional boxing uses 3-minute rounds with 1-minute rest. Amateur boxing typically uses 2-minute rounds. Customize based on your training level.

Pro Boxing

  • • 3 min rounds
  • • 1 min rest
  • • 12 rounds (championship)

Amateur Boxing

  • • 2 min rounds
  • • 1 min rest
  • • 3 rounds

MMA

  • • 5 min rounds
  • • 1 min rest
  • • 3-5 rounds

Muay Thai

  • • 3 min rounds
  • • 2 min rest
  • • 5 rounds

Setup Steps:

  1. 1 Create an Interval Timer
  2. 2 Add Round interval with your sport's duration
  3. 3 Add Rest interval between rounds
  4. 4 Enable 10-second warning for round endings
Yay!Timer stopwatch settings configured for boxing round timing with 3-minute rounds and 1-minute rest periods
Yay!Timer countdown timer configured for 25-minute Pomodoro focus session with break intervals
🍅 Productivity

Pomodoro Technique

The famous productivity method created by Francesco Cirillo. Work in focused 25-minute sessions separated by short breaks, with longer breaks after every 4 sessions.

Classic Pomodoro Pattern

W 25 min - Focus Work
B 5 min - Short Break
Repeat 4 times, then...
L 15-30 min - Long Break

Setup in Yay!Timer:

  1. 1 Create an Interval Timer
  2. 2 Add Work interval: 25 minutes
  3. 3 Add Short Break: 5 minutes
  4. 4 Set rounds to 4
  5. 5 Add Long Break as final interval: 15-30 minutes
⏱️ CrossFit Style

EMOM Training

Every Minute On the Minute - Perform a set number of reps at the start of each minute, then rest for the remainder. Popular in CrossFit and functional fitness.

How EMOM Works

At the start of each minute, perform your prescribed exercise (e.g., 10 burpees). Whatever time remains in that minute is your rest. The faster you complete the reps, the more rest you get.

Example: 10-minute EMOM
Min 1: 10 push-ups
Min 2: 15 squats
Alternate for 10 rounds

Setup Steps:

  1. 1 Create an Interval Timer
  2. 2 Add single interval: 1 minute
  3. 3 Set rounds to your desired total (e.g., 10-20)
  4. 4 Enable 10-second warning before each round
Yay!Timer routine manager showing EMOM workout configuration with minute-based interval rounds
Yay!Timer countdown settings configured for AMRAP workout with customizable time cap duration
💪 Maximum Effort

AMRAP Training

As Many Rounds/Reps As Possible - Complete as many rounds of a circuit as you can within a set time. Simple but brutally effective.

Popular AMRAP Durations

7
minutes
Quick burn
12
minutes
Standard
20
minutes
Endurance

Setup Steps:

  1. 1 Create a Countdown Timer
  2. 2 Set duration (e.g., 12 minutes)
  3. 3 Enable interval beeps every minute (optional)
  4. 4 Add final 1-minute warning

More Workout Protocols

🏃

Running Intervals

Sprint/jog intervals for speed training

Example: 30s sprint / 90s jog × 8
🧘

Yoga Flow

Timed poses for consistent practice

Example: 30-60s holds per pose
🏊

Swim Sets

Interval training for pool workouts

Example: 1 min swim / 30s rest × 10
🏋️

Rest Periods

Track rest between strength sets

Example: 60-90s rest timers
🧘‍♂️

Meditation

Guided timing for mindfulness

Example: 5-20 min sessions
🎯

Skill Practice

Deliberate practice intervals

Example: 25 min practice / 5 min break

Pro Tips for Workout Timers

🗣️

Use Voice Announcements

Enable TTS to hear interval changes without looking at your phone. Essential for hands-free workouts.

📱

Save as Routines

Create routines that chain multiple timers. Start with warm-up, main workout, then cool-down.

⏰

Add Countdown Warnings

Enable 3-5 second countdown beeps before interval changes to prepare for transitions.

🎧

Bluetooth Control

Use headphone buttons to start, pause, and skip intervals. Keep your phone out of sight.

Related Guides

🔥

HIIT & Tabata Deep Dive

Advanced techniques and variations for high-intensity training.

🍅

Pomodoro Mastery

Maximize productivity with advanced Pomodoro techniques.

👨‍🏫

For Coaches & Trainers

Run group training sessions with Yay!Timer.

Start Your Workout Program Today

Download Yay!Timer and set up your first workout protocol in minutes

Get it on Google Play