Guide
How to set work, rest, and rounds
Interval workouts are just three numbers: how long you work, how long you rest, and how many times you repeat. Here is how to set them in SqueeFit so you can start a HIIT or Tabata-style session in under a minute.
What you need
- SqueeFit installed from the App Store or Google Play.
- About one minute — no account required to start a local timer session.
1. Open the Timer tab
Launch the app and go to the Timer tab. This is the quick-start path for a work/rest session without building a full custom workout first.
2. Set the work interval
Choose how long each effort block lasts. Common starting points:
- 20 seconds — classic Tabata work block
- 30–45 seconds — general HIIT
- 40–60 seconds — longer circuits or strength intervals
Use the on-screen control to set the duration that matches your plan. You can change it between sessions.
3. Set the rest interval
Rest is the recovery between work blocks — not optional fluff. Typical pairs:
- Tabata-style: 20s work / 10s rest
- Balanced HIIT: 40s work / 20s rest
- Easier day: longer rest than work
Set rest so you can keep form for the next round. SqueeFit will alternate work and rest automatically once you start.
4. Choose rounds
Rounds = how many work/rest cycles run before the session ends. Eight rounds of 20/10 is a common Tabata length; fewer rounds are fine for a first session. Set the number you intend to finish — you can stop early if needed.
5. Press Start
Start the session. SqueeFit counts down each phase with audio and haptics so you can train without staring at the phone. When the last round finishes, the workout ends.
Want a longer multi-exercise session later? Use saved trainings / the workout builder in the app for exercise order, custom timing per block, and repeats — this guide covers the core interval triad only.
Example setups
- Classic Tabata: 20s work · 10s rest · 8 rounds
- Short HIIT: 40s work · 20s rest · 6–8 rounds
- Easy intro: 30s work · 30s rest · 4 rounds
These are timer setups, not medical or coaching advice. Pick intensities and movements that are safe for you.