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  • HIIT Timer (13:40)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 2:00
    • High Intensity 0:30
    • Low Intensity 0:20
    • High Intensity 0:30
    • Low Intensity 0:20
    • High Intensity 0:30
    • Low Intensity 0:20
    • High Intensity 0:30
    • Low Intensity 0:20
    • High Intensity 0:30
    • Low Intensity 0:20
    • High Intensity 0:30
    • Low Intensity 0:20
    • High Intensity 0:30
    • Low Intensity 0:20
    • High Intensity 0:30
    • Low Intensity 0:20
    • High Intensity 0:30
    • Low Intensity 0:20
    • High Intensity 0:30
    • Low Intensity 0:20
    • High Intensity 0:30
    • Low Intensity 0:20
    • High Intensity 0:30
    • Cooldown 2:00
  • Exercises:
    • Elbow Plank Shift Front And Back
    • Interval 2
    • Allonge Sur Le Ventre Mettre Les Bras En Angle Droit Poings Par Terre Et Switch
    • Interval 4
    • Wiggle With Feet Up Butterfly Legs - Knee To Elbow (blogilates)
    • Interval 6
    • Shoulder Pigeon - Lying Shoulder Stretch Side To Side
    • Interval 8
    • On The Back Toe Reach To Leg Down
    • Interval 10
    • Pigeon Pose Lever Du Genou De Devant 30/30
    • Plank Knee In To Down Dog And Switch
    • Interval 14
    • Candle Stick Bend But On The Other Side 30/30
    • Star Abs
    • Interval 18
    • Lezard On Ouvre Le Genou Avant Vers L'exterieur 30/30
    • elbow plank shift front and back 1:00
    • Interval 2 0:10
    • allonge sur le ventre mettre les bras en angle droit poings par terre et switch 1:00
    • Interval 4 0:10
    • wiggle with feet up butterfly legs - knee to elbow (blogilates) 1:00
    • Interval 6 0:10
    • shoulder pigeon - lying shoulder stretch side to side 1:00
    • Interval 8 0:10
    • on the back toe reach to leg down 1:00
    • Interval 10 0:10
    • pigeon pose lever du genou de devant 30/30 0:30
    • pigeon pose lever du genou de devant 30/30 0:30
    • plank knee in to down dog and switch 1:00
    • Interval 14 0:10
    • candle stick bend but on the other side 30/30 0:30
    • candle stick bend but on the other side 30/30 0:30
    • star abs 1:00
    • Interval 18 0:10
    • lezard on ouvre le genou avant vers l'exterieur 30/30 0:30
    • lezard on ouvre le genou avant vers l'exterieur 30/30 0:30
  • HIIT Timer (18:45)

    Exercises:
    • High Intensity
    • Low Intensity
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Low Intensity 0:15
    • High Intensity 0:30
    • Cooldown 1:00
  • Tabata Timer (3:50)

    Exercises:
    • Exercise 1
    • Exercise 1 0:20
    • Rest 0:10
    • Exercise 1 0:20
    • Rest 0:10
    • Exercise 1 0:20
    • Rest 0:10
    • Exercise 1 0:20
    • Rest 0:10
    • Exercise 1 0:20
    • Rest 0:10
    • Exercise 1 0:20
    • Rest 0:10
    • Exercise 1 0:20
    • Rest 0:10
    • Exercise 1 0:20
  • Tabata HIIT (50:30)

    Exercises:
    • Intro
    • Demo
    • Warm Up
    • Transition To Stations
    • Round 1
    • Rest
    • Transition
    • Round 1 B
    • An Attack
    • Round 2
    • Round 2 B
    • Round 2b
    • Round 3
    • Round 3b
    • Round 4
    • Round 4b
    • Round 5
    • Round 5b
    • Round 6
    • Round 6b
    • Cool Down
    • Intro 1:00
    • Demo 5:00
    • Warm Up 4:00
    • Transition To Stations 1:00
    • Round 1 0:20
    • Rest 0:10
    • Round 1 0:20
    • Rest 0:10
    • Round 1 0:20
    • Rest 0:10
    • Round 1 0:20
    • Transition 0:30
    • Round 1 B 0:20
    • Rest 0:10
    • Round 1 B 0:20
    • Rest 0:10
    • Round 1 B 0:20
    • Rest 0:10
    • Round 1 B 0:20
    • Transition 0:30
    • An Attack 1:00
    • Transition 0:15
    • Round 2 0:20
    • Rest 0:10
    • Round 2 0:20
    • Rest 0:10
    • Round 2 0:20
    • Rest 0:10
    • Round 2 0:20
    • Rest 0:30
    • Round 2 B 0:20
    • Rest 0:10
    • Round 2b 0:20
    • Rest 0:10
    • Round 2b 0:20
    • Rest 0:10
    • Round 2b 0:20
    • Transition 0:30
    • An Attack 1:00
    • Transition 0:15
    • Round 3 0:20
    • Rest 0:10
    • Round 3 0:20
    • Rest 0:10
    • Round 3 0:20
    • Rest 0:10
    • Round 3 0:20
    • Transition 0:30
    • Round 3b 0:20
    • Rest 0:10
    • Round 3b 0:20
    • Rest 0:10
    • Round 3b 0:20
    • Rest 0:10
    • Round 3b 0:20
    • Transition 0:30
    • An Attack 1:00
    • Transition 0:15
    • Round 4 0:20
    • Rest 0:10
    • Round 4 0:20
    • Rest 0:10
    • Round 4 0:20
    • Rest 0:10
    • Round 4 0:20
    • Transition 0:30
    • Round 4b 0:20
    • Rest 0:10
    • Round 4b 0:20
    • Rest 0:10
    • Round 4b 0:20
    • Rest 0:10
    • Round 4b 0:20
    • Transition 0:30
    • An Attack 1:00
    • Transition 0:15
    • Round 5 0:20
    • Rest 0:10
    • Round 5 0:20
    • Rest 0:10
    • Round 5 0:20
    • Rest 0:10
    • Round 5 0:20
    • Transition 0:30
    • Round 5b 0:20
    • Rest 0:10
    • Round 5b 0:20
    • Rest 0:10
    • Round 5b 0:20
    • Rest 0:10
    • Round 5b 0:20
    • Transition 0:30
    • An Attack 1:00
    • Transition 0:15
    • Round 6 0:20
    • Rest 0:10
    • Round 6 0:20
    • Rest 0:10
    • Round 6 0:20
    • Rest 0:10
    • Round 6 0:20
    • Transition 0:30
    • Round 6b 0:20
    • Rest 0:10
    • Round 6b 0:20
    • Rest 0:10
    • Round 6b 0:20
    • Rest 0:10
    • Round 6b 0:20
    • Transition 0:30
    • An Attack 1:00
    • Transition 0:15
    • Cool Down 4:00
  • Circuit Timer (10:50)

    Exercises:
    • Exercise 1
    • Exercise 2
    • Exercise 3
    • Warmup 1:00
    • Exercise 1 0:30
    • Rest 0:10
    • Exercise 2 0:30
    • Rest 0:10
    • Exercise 3 0:30
    • Rest 0:30
    • Exercise 1 0:30
    • Rest 0:10
    • Exercise 2 0:30
    • Rest 0:10
    • Exercise 3 0:30
    • Rest 0:30
    • Exercise 1 0:30
    • Rest 0:10
    • Exercise 2 0:30
    • Rest 0:10
    • Exercise 3 0:30
    • Rest 0:30
    • Exercise 1 0:30
    • Rest 0:10
    • Exercise 2 0:30
    • Rest 0:10
    • Exercise 3 0:30
    • Cooldown 1:00
  • Circuit Timer (39:25)

    Exercises:
    • Plank
    • Crunches
    • Rusdians
    • Left Side
    • Right Side
    • Leg Raise
    • Cycles
    • Plank 1:00
    • Rest 0:25
    • Crunches 0:30
    • Rest 0:25
    • Rusdians 0:45
    • Rest 0:25
    • Left side 0:25
    • Rest 0:25
    • Right side 0:25
    • Rest 0:25
    • Leg raise 1:00
    • Rest 0:25
    • Cycles 0:30
    • Rest 1:00
    • Plank 1:00
    • Rest 0:25
    • Crunches 0:30
    • Rest 0:25
    • Rusdians 0:45
    • Rest 0:25
    • Left side 0:25
    • Rest 0:25
    • Right side 0:25
    • Rest 0:25
    • Leg raise 1:00
    • Rest 0:25
    • Cycles 0:30
    • Rest 1:00
    • Plank 1:00
    • Rest 0:25
    • Crunches 0:30
    • Rest 0:25
    • Rusdians 0:45
    • Rest 0:25
    • Left side 0:25
    • Rest 0:25
    • Right side 0:25
    • Rest 0:25
    • Leg raise 1:00
    • Rest 0:25
    • Cycles 0:30
    • Rest 1:00
    • Plank 1:00
    • Rest 0:25
    • Crunches 0:30
    • Rest 0:25
    • Rusdians 0:45
    • Rest 0:25
    • Left side 0:25
    • Rest 0:25
    • Right side 0:25
    • Rest 0:25
    • Leg raise 1:00
    • Rest 0:25
    • Cycles 0:30
    • Rest 1:00
    • Plank 1:00
    • Rest 0:25
    • Crunches 0:30
    • Rest 0:25
    • Rusdians 0:45
    • Rest 0:25
    • Left side 0:25
    • Rest 0:25
    • Right side 0:25
    • Rest 0:25
    • Leg raise 1:00
    • Rest 0:25
    • Cycles 0:30
  • 30 min Yoga (30:00)

    Exercises:
    • Mountain
    • Knees Hugged To Chest
    • Spinal Twist
    • Bridge Pose
    • Seated Twist
    • Seated Touch Toes
    • Sit On Toes
    • Cat Cow
    • Child's Pose
    • Downward Dog
    • Upward Facing Dog
    • Chair Pose
    • Butterfly
    • Plank
    • Cobra
    • Boat
    • Touch Toes Standing
    • Locust
    • Seated Twist Without Legs Extended
    • Forearm Plank
    • Puppy Pose
    • Superman
    • Low Lunge
    • Standing Backbend
    • High Lunge
    • Tree Pose
    • Side Plank
    • Touch Toes Standing Legs Apart
    • Sphinx Pose
    • Savasanam
    • Mountain 1:00
    • Knees hugged to chest 1:00
    • Spinal twist 1:00
    • Bridge Pose 1:00
    • Seated twist 1:00
    • Seated Touch Toes 1:00
    • Sit on Toes 1:00
    • Cat Cow 1:00
    • Childs pose 1:00
    • Downward Dog 1:00
    • Upward facing dog 1:00
    • Chair Pose 1:00
    • Butterfly 1:00
    • Plank 1:00
    • Cobra 1:00
    • Boat 1:00
    • Touch toes standing 1:00
    • Locust 1:00
    • Seated twist without legs extended 1:00
    • Forearm plank 1:00
    • Puppy pose 1:00
    • Superman 1:00
    • Low lunge 1:00
    • Standing backbend 1:00
    • High Lunge 1:00
    • Tree Pose 1:00
    • Side Plank 1:00
    • Touch Toes Standing legs apart 1:00
    • Sphinx Pose 1:00
    • Savasanam 1:00
  • Thursday Core (30:30)

    Exercises:
    • Reverse Crunch Leg Extension
    • Off
    • Straight Leg Crunch
    • Woodchop Sit Up
    • Side Leg Raise To Oblique Crunch
    • Cross Body Swipe
    • Air Punch To Crunch
    • Oblique V-crunch
    • Angled In And Out
    • 100s
    • Russian Twist
    • Bicycle Crunch
    • Dead Bugs
    • Plank
    • Reverse Crunch Leg Extension 0:45
    • Off 0:15
    • Reverse Crunch Leg Extension 0:45
    • Off 0:15
    • Straight Leg Crunch 0:45
    • Off 0:15
    • Straight Leg Crunch 0:45
    • Off 0:15
    • Woodchop Sit Up 0:45
    • Off 0:15
    • Woodchop Sit Up 0:45
    • Off 0:15
    • Side Leg Raise to Oblique Crunch 1:30
    • Off 0:15
    • Side Leg Raise to Oblique Crunch 1:30
    • Off 0:15
    • Cross Body Swipe 0:45
    • Off 0:15
    • Cross Body Swipe 0:45
    • Off 0:15
    • Air Punch to Crunch 0:45
    • Off 0:15
    • Air Punch to Crunch 0:45
    • Off 0:15
    • Oblique V Crunch 1:30
    • Off 0:15
    • Oblique V Crunch 1:30
    • Off 0:15
    • Angled In and Out 0:45
    • Off 0:15
    • Angled In and Out 0:45
    • Off 0:15
    • 100s 0:45
    • Off 0:15
    • 100s 0:45
    • Off 0:15
    • Russian Twist 1:30
    • Off 0:15
    • Russian Twist 1:30
    • Off 0:15
    • Bicycle Crunch 0:45
    • Off 0:15
    • Bicycle Crunch 0:45
    • Off 0:15
    • Dead Bugs 0:45
    • Off 0:15
    • Dead Bugs 0:45
    • Off 0:15
    • Plank 2:00
  • Exercises:
    • Figure 4 Squat
    • Interval 2
    • Interval 4
    • On The Belly Arms T Raise
    • Interval 6
    • Dancer Pulse Back Leg
    • Interval 8
    • Interval 10
    • Row + Calve Raise
    • Interval 12
    • Cobra Push Up
    • Interval 14
    • Flutters On The Belly
    • Interval 16
    • Side Leg Raise
    • Interval 18
    • Interval 20
    • Glute Bridge Kick Back
    • Interval 22
    • Interval 24
    • Up Up Downs Downs
    • Interval 26
    • Palms Up Shoulder Pump With Arms 90 Degree Angle
    • Interval 28
    • figure 4 squat 0:40
    • Interval 2 0:15
    • figure 4 squat 0:40
    • Interval 4 0:15
    • on the belly arms T raise 0:40
    • Interval 6 0:15
    • dancer pulse back leg 0:40
    • Interval 8 0:15
    • dancer pulse back leg 0:40
    • Interval 10 0:15
    • row + calve raise 0:40
    • Interval 12 0:15
    • cobra push up 0:40
    • Interval 14 0:15
    • flutters on the belly 0:40
    • Interval 16 0:15
    • side leg raise 0:40
    • Interval 18 0:15
    • side leg raise 0:40
    • Interval 20 0:15
    • glute bridge kick back 0:40
    • Interval 22 0:15
    • glute bridge kick back 0:40
    • Interval 24 0:15
    • up up downs downs 0:40
    • Interval 26 0:15
    • palms up shoulder pump with arms 90 degree angle 0:40
    • Interval 28 1:00
  • 30 min Yoga (20:30)

    Exercises:
    • Mountain
    • Knees Hugged To Chest
    • Spinal Twist
    • Bridge Pose
    • Seated Twist
    • Seated Touch Toes
    • Sit On Toes
    • Cat Cow
    • Child's Pose
    • Downward Dog
    • Upward Facing Dog
    • Chair Pose
    • Butterfly
    • Plank
    • Cobra
    • Boat
    • Touch Toes Standing
    • Locust
    • Seated Twist Without Legs Extended
    • Forearm Plank
    • Puppy Pose
    • Mountain 1:00
    • Knees hugged to chest 1:00
    • Spinal twist 1:00
    • Bridge Pose 1:00
    • Seated twist 1:00
    • Seated Touch Toes 1:00
    • Sit on Toes 1:00
    • Cat Cow 1:00
    • Childs pose 1:00
    • Downward Dog 1:00
    • Upward facing dog 1:00
    • Chair Pose 1:00
    • Butterfly 1:00
    • Plank 1:00
    • Cobra 1:00
    • Boat 1:00
    • Touch toes standing 1:00
    • Locust 1:00
    • Seated twist without legs extended 1:00
    • Forearm plank 1:00
    • Puppy pose 0:30
  • HIIT Timer (17:30)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 3:00
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30