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Presets
Start from a ready-made timer template, then customize before training.
Presets are timing templates only. Kairox does not provide exercise instruction, medical advice, or personalised coaching.
Machine Full Body Circuit
Gym Strength Circuit
Five-station machine circuit. 45s work, 20s transition, 4 rounds with a short warm-up and cooldown.
Rounds
4
Work
45s
Rest
20s
Warm-up
120s
Cooldown
120s
Exercises
5
Lower Body Machine Circuit
Gym Strength Circuit
Lower-body machine circuit, 4 rounds of 45s work / 25s rest.
Rounds
4
Work
45s
Rest
25s
Warm-up
120s
Cooldown
120s
Exercises
5
Gym Beginner Circuit
Gym Strength Circuit
Beginner full-body gym circuit, 3 rounds of 40s work / 25s rest.
Rounds
3
Work
40s
Rest
25s
Warm-up
90s
Cooldown
90s
Exercises
5
Gym Upper Circuit
Gym Strength Circuit
Upper-body gym circuit, 4 rounds of 45s work / 20s rest.
Rounds
4
Work
45s
Rest
20s
Warm-up
120s
Cooldown
90s
Exercises
5
Gym Lower Circuit
Gym Strength Circuit
Lower-body gym circuit, 4 rounds of 45s work / 25s rest.
Rounds
4
Work
45s
Rest
25s
Warm-up
120s
Cooldown
120s
Exercises
5
Gym Push Pull Circuit
Gym Strength Circuit
Alternating push/pull gym circuit, 4 rounds of 45s work / 20s rest.
Rounds
4
Work
45s
Rest
20s
Warm-up
120s
Cooldown
90s
Exercises
6
Gym Conditioning Circuit
Gym Strength Circuit
Mixed gym conditioning timer, 5 rounds of 40s work / 20s rest.
Rounds
5
Work
40s
Rest
20s
Warm-up
120s
Cooldown
120s
Exercises
5
Dumbbell Full Body Circuit
Dumbbell Circuit
Six-block dumbbell circuit, 40s on / 20s off, 3 rounds.
Rounds
3
Work
40s
Rest
20s
Warm-up
90s
Cooldown
90s
Exercises
6
Dumbbell Upper Body Circuit
Dumbbell Circuit
Upper-body dumbbell circuit, 4 rounds of 40s / 20s.
Rounds
4
Work
40s
Rest
20s
Warm-up
90s
Cooldown
90s
Exercises
5
Dumbbell Beginner Circuit
Dumbbell Circuit
Beginner full-body dumbbell circuit, 3 rounds of 40s work / 25s rest.
Rounds
3
Work
40s
Rest
25s
Warm-up
90s
Cooldown
90s
Exercises
5
Dumbbell Upper Focus
Dumbbell Circuit
Upper-body dumbbell circuit, 4 rounds of 45s work / 20s rest.
Rounds
4
Work
45s
Rest
20s
Warm-up
120s
Cooldown
90s
Exercises
5
Dumbbell Lower Circuit
Dumbbell Circuit
Lower-body dumbbell circuit, 4 rounds of 45s work / 25s rest.
Rounds
4
Work
45s
Rest
25s
Warm-up
120s
Cooldown
120s
Exercises
5
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