Set the timer to 140 seconds

How to use the online timer

A proper warm-up doesn't need to be long, and 140 seconds is enough to get your muscles moving and your heart rate up before you jump into the main session. Start the clock, run through a few dynamic stretches or some light cardio, and let the beep tell you when to switch rather than cutting it short because you're keen to get started. Rushing this bit just costs you later.

Using it is as simple as it sounds: hit Start and the countdown takes over from there. Keep the browser tab open while it runs, since the timer only keeps counting while the page stays loaded, and pause or reset it any time if your plans change. When time's up, a sound plays to let you know, so you don't need to keep glancing at the screen.

A phone timer works fine until a call comes in or a notification steals the screen at the worst moment. Running it in a browser tab keeps it separate from all that, ticking away quietly in the background of your computer or phone without competing for attention until it's done. There's nothing to install and nothing to sign up for, just a page that does one job well. If you would rather say put a timer on for 140 seconds, that works too — press Start and the page does the rest.