A free interval & HIIT timer and workout builder you actually own

A good interval timer should get out of your way: set the work, set the rest, press play, go. Sequal does exactly that — and lets you build the whole workout, not just a single timer, so your HIIT sessions are repeatable and reusable.

Build an interval workout

Each exercise is an activity with sets, reps and rest:

1. Tap + → Activity → Exercise.
2. Name it (for example “Burpees”).
3. Set the work time, reps and rest — say 40s work, 20s rest, 4 rounds.
4. Add a spoken cue so you know when to start and stop without watching the screen.

Repeat for each movement: mountain climbers, squat jumps, high knees, plank.

Chain them into a circuit

Drop your exercises into a group (your “Circuit A”), then build a sequence that runs the circuit with rests between rounds. Add a break activity for water, and an announcement to call the next move. Press play and Sequal counts every rep and rest for you, with progress rings that turn red as the clock runs out.

Step-by-step in the docs: Creating activities and Playing workouts.

Add a cadence

For rhythmic work — rowing, skipping, running drills — use a Cadence activity with a metronome in BPM to hold your pace.

Track and reuse

Every session you play is logged automatically, so you can see what you did. And because your workouts are reusable building blocks, you can mix the same circuits into new sequences any time.

Free and yours to keep

There are no ads and no in-app purchases. The workout you build is yours — export it as a single file to back it up or send it to a training partner, and use it commercially with your own clients if you coach.

Open Sequal and build your first interval workout.