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Fitness & Workout

Covers HIIT, strength, running, yoga and stretching with interval timing and voice guidance at its core.

Recommended Templates

  • HIIT Fat Burn

    6 min

    40s of work and 20s of rest for 6 rounds of high-intensity fat burn

  • Tabata Training

    4 min

    Ultimate challenge: 20s all-out effort and 10s rest for 8 rounds

  • Strength Training

    45 min

    Multiple sets of compound movements with automatic rest timing between sets

  • Jump Rope Intervals

    15 min

    Alternate fast and slow jumping for more efficient fat burn

  • Plank Hold

    3 min

    Voice announces the final 10s, 2s, 1s and 0.5s so you hold to the last second

  • Yoga Flow

    30 min

    A flowing sequence of poses to guide you through a full session

  • Running Intervals

    24 min

    Auto voice announcements for fast/slow switching — run by ear, no screen needed

  • Full Body Stretch

    10 min

    Stretch every major muscle group to cool down after training

  • Water Reminder

    30 min

    Periodic reminder every 30 minutes to stay hydrated all day

FAQs about Fitness & Workout

FAQs about Fitness & Workout

Will work and rest intervals switch automatically during interval training?

Yes. Interval timing cycles between work and rest automatically, so you can focus on the movement instead of the phone.

Does the plank timer have a voice countdown?

Yes. The Plank Hold preset (3 min) announces the final 10s, 2s, 1s and 0.5s by voice, so you can push through the last moments with your eyes closed.

Can I follow a run using only voice guidance?

Yes. The Running Intervals preset (24 min) announces every fast/slow switch, so you can keep the phone in your pocket.

Are my training records included in statistics?

Yes. Every workout is saved automatically and counted under the Fitness scenario by sessions and total time.

What is the difference between HIIT and Tabata?

HIIT (High-Intensity Interval Training) is a general training method with flexible work-to-rest ratios; Tabata is one of its most classic formats — 20 seconds of all-out effort followed by 10 seconds of rest, 8 rounds totaling 4 minutes. Zhike Timer includes ready-made HIIT Fat Burn and Tabata Workout presets — start with one tap, or customize work and rest durations.

How long should I hold a plank for results?

Start with 30 seconds and build up gradually: 1-2 minutes per set and about 3 sets a day is enough to effectively engage your core. The Plank (3 min) preset in Zhike Timer includes voice cues at "2 minutes / 1 minute / 30 seconds / 10 seconds remaining" to help you hold on till the last second.