Set the timer to 144 seconds

How to use the online timer

A proper warm-up doesn't need to be long, and 144 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.

Press Start and it gets going immediately, no sign-up screen or settings menu standing in the way. The one thing to remember is that it counts down inside this browser tab, so it needs to stay open rather than closed or replaced by another site if you want an accurate result. A sound plays once the time is up, which is your cue that whatever you were timing is done.

A kitchen timer only works in the kitchen, and a phone timer competes with texts, calls, and every other app fighting for your attention. Keeping the countdown in a browser tab sidesteps both problems: it goes wherever your laptop or phone goes, and it isn't trying to notify you about anything else. Minimise it, work on something else, and it'll be counting when you check back. Set a timer for 144 seconds, set the timer to 144 seconds, start a 144 seconds timer — it is the same countdown either way.