Go Exercise Timer

10-Minute Rehab Exercise Timer Template

I use a 10-minute rehab window when I need consistency more than intensity. Short sessions lower the barrier to start. They keep fatigue under control. They protect technique. If you’ve tried long workouts and burned out, this template gives you a reliable path back.

You can load my timer in one click, save it to your My List, and repeat it daily with sound cues. No login. No tracking. It runs entirely in your browser.

Why short sessions work for rehab

I want progress that sticks. Ten minutes helps me show up every day and focus on quality.

  • Easier to start: A small goal beats a perfect plan. I can train before work or during a break.
  • Less compensation: Shorter sets reduce sloppy form. I keep range and control without chasing volume.
  • Better motor learning: Frequent, low-dose practice strengthens patterns. I see smoother movement in a week.
  • Simple to schedule: I can stack two 10-minute blocks if I feel good—morning and evening.
  • Measurable feedback: A tight window makes pain, fatigue, and stability easy to track.

If you search for a short workout timer or a countdown timer for exercise, you’ll find dozens of tools. I use Go Exercise Timer because it’s clean, private, and fast. I don’t need an account. I can add moves, set a global rest, and turn on sound or voice alerts in seconds.

The 10-minute template you can try today

I keep the structure simple: five moves, a consistent rest, and a calm finish. Total time: about 10 minutes.

  • Move 1 — Ankle Pumps — 60s
    Gentle dorsiflexion/plantarflexion. I focus on smooth range and circulation.
  • Move 2 — Knee Extensions — 60s
    I extend to a comfortable end range without forcing. I breathe through the end.
  • Move 3 — Hip Abductions — 60s
    I stabilize the pelvis first. I keep the arc smaller than I think I need.
  • Move 4 — Shoulder Circles — 60s
    I draw small circles and grow them. I keep my neck soft and my ribs down.
  • Move 5 — Breathing + Posture Reset — 120s
    I use diaphragmatic breathing. Long exhales. I finish taller and calmer.

Global Rest: 60s
Sounds: On (short “set end” ping + clear “exercise end” cue)

Time math: 60×4 + 120 + 60×4 = 600 seconds = 10 minutes.

Adjustments you can make

If a minute feels long, drop to 45s or 30s and keep Rest at 60s. If you want more cardio, replace the final block with low-intensity cycling or marching for 120s. If pain spikes, stop. Breathe for 60–120s. Note the trigger. Next time, reduce load or range.

I track three signals on every set:

  • Pain stays ≤ 3/10
  • Movement stays stable
  • Breath stays smooth

If any signal slips, I scale back immediately. I want quality over volume.

Load the template in one click

You can open the timer pre-filled with my routine. Then save it to My List so you can reuse it tomorrow.

In Setup, click “Add to My Lists” to save the routine. Next time, you’ll start with one click.

Sound alerts that keep you honest

I miss fewer transitions when I use sound. I turn on short “set end” tones for rests and a distinct “exercise end” sound for switches. If you prefer voice, you can record your own cue—“Start knee extensions” or “Breathe now.”

Tip: If your recording is long, increase Rest so the cue finishes. Go Exercise Timer will warn you when a recording is longer than your Rest.

This is where a workout timer online makes a real difference. On mobile, I keep the screen off and still stay on pace. I only glance down to see the next move.

Progressing this plan the smart way

I change one variable at a time. That way I can see what actually helped.

  • Time first: Move a 60-second block to 75 seconds. Keep everything else the same for a week.
  • Range second: Add a little more range where you’re stiff. Never force a painful end range.
  • Sets last: If you respond well, add a second set to one move instead of lengthening all five.

I hold the rest at 60s for the first two weeks. Then I trim it to 45s or 30s if recovery feels easy. I want a steady heart rate and clean form—not a grind.

Common questions

Can I run this as pure intervals (30/30 for 10 minutes)?
Yes. Create one move, set duration to 30s, Sets to 10, and Rest to 30s. You’ll finish right at 10 minutes.

Will this work in pain flares?
Often. I shrink ranges and reduce time to 30–45s. I switch the last block to breathing only. If symptoms persist, I stop and reassess.

Do I need an account?
No. My Lists live in your browser. It’s free and private.

Will sound work on my phone?
Yes. Keep your phone off silent. Use the Advanced Sound Settings to pick tones or record voice.

Can I share my routine?
Yes. When you finish a session, use Share to copy a link. Your friend can load it in one click.

How I actually run this session

I train at the same time every day. I open the one-click link. I tap Start and put the phone face down. I listen for cues. I breathe through the rests. I finish with posture and breath work so I walk away calmer than I started.

I write a two-line note after: pain/fatigue signals, and one win from the session. It takes 15 seconds. It keeps me honest and optimistic.

Start now

Open the template and click “Add to My Lists.” Use it today. Repeat it tomorrow. Progress comes from small, consistent steps.

👉 Try Go Exercise Timer — Free online interval timer for exercise and therapy: /tools/timer

If you want a HIIT setup after rehab days, read my Tabata configuration and sound tips next. I keep the same tone: simple, fast, first‑person, and practical.