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The smart workout log for strength training at the gym.

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Tone It Up 7 Minute HIIT

Install in Seconds Pro View full screen

Download on the App Store Download Seconds Interval Timer on Google Play

Attempting to install timers in Seconds for iOS should be done through Safari. This is done by tapping the action icon (up arrow out of a box). Other apps may not recognise the file.

Timer Duration: 26:00 Rollover intervals for more details.

Exercises:
  • Criss Cross Jacks
  • Tiu Punch & Crunch (right)
  • Bicycles
  • Jump Squats
  • Tiu Punch & Crunch (left)
  • Tricep Dips
  • Mountain Climbers
  • Plank
  • Lunges (alternating Sides)
  • Side Plank (15 Seconds Each Side)
  • Criss Cross Jacks 0:30
  • Rest 0:20
  • TIU Punch & Crunch (Right) 0:30
  • Rest 0:20
  • Bicycles 0:30
  • Rest 0:20
  • Jump Squats 0:30
  • Rest 0:20
  • TIU Punch & Crunch (Left) 0:30
  • Rest 0:20
  • Tricep Dips 0:30
  • Rest 0:20
  • Mountain Climbers 0:30
  • Rest 0:20
  • Plank 0:30
  • Rest 0:20
  • Lunges (Alternating Sides) 0:30
  • Rest 0:20
  • Side Plank (15 Seconds Each Side) 0:30
  • Rest 1:00
  • Criss Cross Jacks 0:30
  • Rest 0:20
  • TIU Punch & Crunch (Right) 0:30
  • Rest 0:20
  • Bicycles 0:30
  • Rest 0:20
  • Jump Squats 0:30
  • Rest 0:20
  • TIU Punch & Crunch (Left) 0:30
  • Rest 0:20
  • Tricep Dips 0:30
  • Rest 0:20
  • Mountain Climbers 0:30
  • Rest 0:20
  • Plank 0:30
  • Rest 0:20
  • Lunges (Alternating Sides) 0:30
  • Rest 0:20
  • Side Plank (15 Seconds Each Side) 0:30
  • Rest 1:00
  • Criss Cross Jacks 0:30
  • Rest 0:20
  • TIU Punch & Crunch (Right) 0:30
  • Rest 0:20
  • Bicycles 0:30
  • Rest 0:20
  • Jump Squats 0:30
  • Rest 0:20
  • TIU Punch & Crunch (Left) 0:30
  • Rest 0:20
  • Tricep Dips 0:30
  • Rest 0:20
  • Mountain Climbers 0:30
  • Rest 0:20
  • Plank 0:30
  • Rest 0:20
  • Lunges (Alternating Sides) 0:30
  • Rest 0:20
  • Side Plank (15 Seconds Each Side) 0:30