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Fact Checked
Fact Checked
This article was written by one of our team of experienced writers, and fact-checked by our experts or our editors. The numbers in parentheses (e.g., 1, 2, 3, etc.) throughout the article are reference links to peer-reviewed studies.
Our team of experts includes a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.
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Optimal Rest Time Calculator

Calculate your optimal rest time to improve productivity and performance with our Rest Time Calculator.

Written by Tom Miller, CSCS

Last Updated on29 April, 2023 | 11:40 PM EDT

Ask Question?

Optimal Rest Time Calculator

Calculate the optimal rest time between sets or exercises based on your training goal and exercise type.

Recommended Rest Time:

Rest Timer:

0:00

Workout Templates:

Custom Rest Time:

Interval Timer:

0:00

Warm-Up Exercises:

    • Jumping Jacks
    • Dynamic Stretching
    • Bodyweight Squats

Cool-Down Exercises:

    • Walking
    • Static Stretching
    • Deep Breathing

How to Use:

  • Select your training goal and exercise type from the dropdown menus, then click the “Calculate” button to receive a recommended rest time. Use the interactive timer to time your rest periods during your workout.
  • Choose from a list of pre-designed workout templates based on different training goals (e.g., strength, hypertrophy, endurance) and fitness levels (beginner, intermediate, advanced). Each template includes a list of suggested exercises, sets, reps, and rest times. Click the “Start Workout” button to begin the workout and use the interactive timer to time your rest periods.
  • Customize your rest time using the “Custom Rest Time:” input field. Input your desired rest time in seconds, then click the “Set Custom Rest Time” button. The interactive timer will update to reflect your custom rest time. Use the timer to time your rest periods during your workout.
  • Use the interval timer feature to time intervals for high-intensity interval training (HIIT) or circuit training. Input the work time, rest time, and the number of rounds, then click the “Start Interval Timer” button to begin.

Training Goals and Exercise Types:

Strength: Focuses on increasing muscle strength and power. Compound exercises are recommended.

Hypertrophy: Focuses on increasing muscle size. A combination of compound and isolation exercises is recommended.

Endurance: Focuses on improving cardiovascular and muscular endurance. Cardio exercises are recommended.

Power: Focuses on increasing explosive strength and speed. Compound exercises with plyometrics are recommended.

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Mobility/Flexibility: Focuses on improving joint mobility and overall flexibility. Exercises may include stretching and mobility drills.

Weight Loss: Focuses on burning calories and reducing body fat. Exercises may include a combination of cardio and resistance training.

Rehabilitation: Focuses on recovering from an injury or surgery. Exercises may include physical therapy exercises and gentle movements.

General Fitness: Focuses on overall health and well-being. Exercises may include a balanced mix of cardio, resistance training, and flexibility exercises.

Compound Exercises: Exercises that work multiple muscle groups at the same time (e.g., squats, bench press).

Isolation Exercises: Exercises that target a single muscle group (e.g., bicep curls, leg extensions).

Cardio Exercises: Exercises that increase heart rate and improve cardiovascular fitness (e.g., running, cycling).

Plyometrics: Exercises that involve explosive movements, such as jump squats and burpees.

Calisthenics: Bodyweight exercises that improve strength and flexibility, such as push-ups, pull-ups, and dips.

Circuit Training: A series of exercises performed one after the other with minimal rest in between. Circuits often include a mix of cardio and resistance exercises.

High-Intensity Interval Training (HIIT): Short, intense bursts of exercise followed by brief rest periods.

Yoga: A practice that combines physical postures, breathing exercises, and meditation to improve flexibility, strength, and relaxation.

 

Cite this page: Miller, T. (2023) 'Optimal Rest Time Calculator', Fitness Volt. Available at: https://fitnessvolt.com/optimal-rest-time-calculator/ (Accessed: 23 June 2025).

If you have any questions or need further clarification about this article, please leave a comment below, and Tom will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
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Tom Miller, CSCS

Tom Miller, CSCS

Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.

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