The gymboss timer is a small easy to use timer that I keep in my travel bag and is one of the best pieces of training equipment that I own. I use the gymboss timer whenever I do a timed workout.
You can set the gymboss timer to beep, to vibrate, or to do both when the interval is up.
There’s a dual timer function that allows you to set different work/rest periods, which I use for timed intervals, jump rope, shadowboxing and tabata intervals. It also has a single timer that can be used for general physical preparedness workouts, minute drills, fight gone bad style workouts, or anything where you need to rotate exercises at a set time.
There’s also manual mode, which counts down from a set time – perfect for AMRAP (as many reps as possible) workouts where you’re working for a predetermined time period.
All in all a versatile piece of training equipment I wouldn’t be without. AAA battery included.

Originally posted 2009-04-28 11:04:58.

The Gymboss timer is a small, easy to use, repeating interval timer. This multi-use timer has many versatile functions that make it beneficial to virtually any type of exercise program. The Gymboss can be used as a repeating interval timer, countdown timer, or a stopwatch for MMA/Boxing, Tabata, Hiit, Cardio, Kettlebell, Crossfit, Weightlifting, Running, Stretching…and more.

The Gymboss interval timer will give your workout the discipline and structure necessary to take your workout to the next level. This easy to use timer will allow you to control intensity and allow you to focus on the workout to get the best results possible! Muscle strength, size, and endurance, Fat loss, Anaerobic endurance , Cardio endurance and Increased VO2max.

The Gymboss timer will make any workout easier to plan and execute with more accuracy and consistency. Can be programmed for 1 or 2 intervals – 2 seconds to 99 minutes to repeat up to 99 times and has a beep and/or vibrate alarm with an alarm duration 1, 5, or 10 seconds. The timer also has a stopwatch function and a secure belt clip. The timer is compact at 1 ¾ x 2 ¼ x ½ inches and water and shock resistant an AAA battery is required. The timer comes in four flavours Silver, Black, Camo and Pink.

Originally posted 2010-05-01 01:00:00.

Todays workout was just a light one before sitting down to dinner. Snow is still thick on the ground so I went into the workshop at work and with my new heavy duty wire jump rope and Gymboss Timer, I jumped rope for 12×2 minute rounds with 30 seconds of ab work inbetween rounds. I followed this up with 10 sets of 25 push ups, alternating sets between hands wide apart, hands at shoulder width and hands together. Merry xmas.

Originally posted 2010-12-25 19:04:42.

This evenings workout is a bodyweight and dumbbell workout. Each exercise for 1 minute time using the gymboss timer. Dumbbells should weigh enough that you can do the exercises for the full minute. If you can’t do a full minute, decrease the the weight. If the muscle is not fatigued after a minute, add more weight.

* Press-ups
* Lateral Raises
* Front Punches
* Tricep Kickbacks
* Bicep Curls
* Bicycle Crunches
* Calf Raises
* Sumo squats
* Half-Lifts
* Chest Press
* One leg squats
* Arnold presses
* Burpees

I followed this up with a 4 mile run.

Originally posted 2009-05-20 17:54:57.

Videos for Gymboss Timer setup instructions, operating tips and troubleshooting.
(Clicking on a link will launch a new window)

* Setup Instructions

* Expanded Set-Up Instructions

* Stopwatch Function

* Operating Tips

* Troubleshooting your Gymboss

Originally posted 2009-06-18 16:04:04.

Gymboss Timer Workout: Ran to the local football pitch as a warm up and then performed:

* Burpees x 30 sec (12ish)
* Jumping Jacks x 30 sec
* Mountain Climbers x 30 sec
* Chinnies x 30 sec

Repeat 8x, 30 sec of rest between sets.

Originally posted 2009-04-28 18:47:00.

Hotel gyms have a reputation for being tiny, ill-equipped, and crowded at peak hours. Whenever I travel I always include these 3 items, my mp3 player, which has The Pit Workout converted to mp3 on it. There are 3 pit workouts, upper body, lower body and full body. I also have an eclectic selection of music for when I go for a run, a miniature deck of cards and gymboss timer. With these 3 simple tools I can workout in my hotel room, local park, beach or just about anywhere.

My suitcase also doubles as an impromptu sandbag, the hotel room chair is great for dips, hold the chair in your hands as you squat, a weight is just that, a weight. Anything that you can hold and that has weight can be used as a weight. It doesn’t have to look like a barbell and have a convenient shape in order to qualify as a weight.

If you have 6 feet worth of space, you have a place for push-ups, lunges, crunches, and the like, and the whole world is a gym if you know how to improvise.

Originally posted 2009-05-31 19:49:54.

Boxers, Grapplers, and Martial Artists can benefit from the Gymboss personal boxing training timer which allows you to time ANY round time followed by ANY rest time from 2 seconds to 60 minutes.  I appreciate any feedback and workout routines that you use and I have listed a few of the ones I use below, send me yours and I will gladly add them.

Running – Perhaps the simplest use of the Gymboss timer, set the timer for 20 minutes, when the buzzer sounds turn around and run back.

Jump Rope – Set the timer for 10, 2 minute rounds with 30 seconds rest between rounds. This is a great way to warm up before your main workout.

Tabata – 20 seconds work followed by 10 seconds rest – 8 sets – brutal, but effective. Tabata is the name of the Japanese researcher who discovered a way to increase both anaerobic and aerobic pathways at the same time. It’s an excellent training program that seems to fit across all training disciplines for athletes looking to increase their VO₂max and lose fat quickly. Its only 4 minutes, but it is a 4 VERY DEMANDING 4 minutes. I personally use burpees with this one and aim for 8 burpees in the 20 seconds. Repeat 3 more times. This is a real ass-kicking workout that blasts your stamina and fat loss through the roof.

Bodyweight Circuit Training – Set the Gymboss interval timer for 6 rounds of 1 interval 30 seconds long. Choose 6 exercises that target different body parts; squats, pushups, rusties, mountain climbers, diamond pushups, lunges . Start the timer and switch exercises every time you hear the beep. After one circuit get a quick drink then start the timer again and repeat then repeat again untill you’ve worked through your desired number of circuits for a full body workout you can perform anywhere.

Interval Training -  The Swedes call this “Fartlek”, or speed play. Simply put this means varying the intensity within a workout.You add intensity in short bouts that you could not sustain throughout the session. If you consistently keep a moderate intensity during your cardiovascular conditioning, your body adapts over time, and you’ll find yourself on a plateau. To improve your fitness level while running either outdoors or on the treadmill, add some intense intervals. Run for five minutes, then run a faster pace or sprint for one minute, and repeat.

10 Minute High Intensity Interval Training (HIIT) Workout

Get the Gymboss Interval Timer here.

Originally posted 2010-01-08 15:16:43.

Using the Gymboss Timer, myself and Bubby did 12×2 minute rounds of jump rope with 30 seconds in between. In between rounds of jump rope we did ab work, sit-ups, leg raises, rusties, twists, plank and bicycles. We followed this with 12×2 minute rounds of focus pad work alternating between gloves and pads. We then touch sparred for 4×2 minute rounds.

Originally posted 2010-11-29 22:16:45.

Tabata interval training developed by Japan’s fitness researcher Izumi Tabata, is a high intensity workout of eight full speed sprints for 20 seconds with 10 second rest periods. One interval takes 4 minutes. It has been tried, tested and found to be highly effective for raising endurance levels of sprinters and athletes that are already highly conditioned. It was observed that after a five day routine perfrmed for six weeks, athletes increased their aerobic capacity – the ability to consume oxygen by the body – by as much as 14%.

One of the hardest aspects of performing a tabata workout is staying focused for the full four minutes. As explained above, it only takes 6 to 8 very hard 20 second intervals with 10 second rest periods to substantially improve both your aerobic and anaerobic capacity. Dr. Tabata’s study proves this. Tabata also found that short-term intense interval training is highly effective in lowering the ratio of lean body mass to fat without compromising muscle size.

This interval training method is an intense and quick workout routine but very effective.The entire routine lasts only about 4 minutes if performed correctly. The rest period can be complete rest or a less intense pace. Tabata intervals are a great way of getting a very intense workout in a very short period of time. I’m sure you’ll feel like twenty seconds has never felt so long, 10 seconds never so short and four minutes never so painful!

Here is a sample Tabata workout that consists of 4 Tabata intervals, it will last for 16 minutes. For example you can do the following exercises, each exercise will take you 4 minutes:

* push-ups
* sit-ups
* squats
* burpees

The Gymboss Timer is an excellent Tabata interval timer which sends out alerts allowing you to concentrate on your workout. This was my workout for 19th Feb. 2011.

Originally posted 2011-09-29 08:58:19.