The HIIT interval timer that coaches you out loud
Tabata, EMOM, and custom circuits with second-precision timing — and a voice that announces every round, transition, and final 3-2-1, so your phone stays on the floor where it belongs.
Get Rouse FreeRepeat groups: intervals done right
Most timer apps make you build "Work, Rest, Work, Rest…" sixteen steps deep — and editing your workout means re-entering all of them. Rouse uses repeat groups instead: define a Work step and a Rest step once, wrap them in a group, set the round count (2–20). Change your rest from 10 to 15 seconds and every round updates.
Steps support second-level precision — real 20s/10s Tabata timing, not minute-rounded approximations. Voice coaching announces "Round 3 of 8" as each loop begins.
Three HIIT presets, ready to run
- Tabata Classic — 20 seconds work, 10 seconds rest, 8 rounds. The original protocol.
- HIIT Circuit — multi-exercise circuit with built-in rest blocks.
- EMOM 10 — every minute on the minute for 10 minutes.
All three live in the routine library alongside 19 more presets for mornings, focus sessions, meditation, and wind-downs. Preview any preset before starting, or duplicate one and make it yours.
Hands-free from warm-up to cool-down
- Voice announcements for step changes, round numbers, and elapsed/remaining time at your chosen cadence.
- Step-end countdowns — hear "3, 2, 1" before every transition, so you're never caught mid-rep.
- Live Activity on the Lock Screen and Dynamic Island with pause, resume, skip, and stop.
- Timers fire through Silent Mode — the same AlarmKit system-level reliability as Rouse alarms, so a phone on silent doesn't end your workout early.
Try a voice-coached workout today
One full routine with voice coaching is free. Premium unlocks repeat groups, unlimited routines, and unlimited steps — $2.99/month, $24.99/year, or $59.99 lifetime.
Download on the App StoreRequires iOS 26 or later · iPhone & iPad
Beyond the gym
The same engine times anything that happens in intervals: morning routines, Pomodoro focus blocks, kids' bedtime sequences, physical therapy sets, even sauna rounds. If it has steps and durations, Rouse can run it — and say it out loud.
Common questions
Does Rouse work as a Tabata timer?
Yes. The built-in Tabata Classic preset runs 20 seconds of work and 10 seconds of rest for 8 rounds, with voice announcements for every round and transition. You can customize work/rest durations to the second and set any round count from 2 to 20.
Can it announce rounds out loud so I don't have to look at my phone?
Yes. Rouse's voice coaching announces round numbers ('Round 3 of 8'), step transitions ('Rest'), and step-end countdowns ('3, 2, 1') hands-free. You can also enable elapsed or remaining-time updates at intervals you choose.
Is the HIIT timer free?
One routine with full voice coaching and up to 5 steps is free, which covers a simple interval workout. Repeat groups (looping work/rest cycles for Tabata and EMOM) and unlimited routines are part of Premium ($2.99/month, $24.99/year, or $59.99 lifetime).
Can I control the timer from the Lock Screen?
Yes. A Live Activity shows your current step and progress on the Lock Screen and Dynamic Island, with pause, resume, skip, and stop controls — no need to unlock your phone mid-set.