LOWER BODY WORKOUT

Add timer to Seconds View full screen

Don't have Seconds Interval Timer yet?

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.

Interval Timer Videos

Our most popular timers.

All Interval Timer Videos

Timer Duration: 38:20 Rollover intervals for more details.

Exercises:
  • Tricep Kickbacks
  • Rest
  • Plank
  • Hammer Curl & Chicken Wings
  • 45s
  • Oblique Crunch
  • Thrusters
  • Windmill & Tricep Extensions
  • Reverse Lunge & Complex Raises
  • Curl & Jab
  • Standing Crunches
  • Squat Jump
  • Hammer Curl & Chicken Wings Singles
  • Oblique Crunches
  • Moving Punches
  • Windmill
  • Reverse Crunch
  • Curl & Jab Singles
  • Squat Rotations
  • Cooldown
  • TRICEP KICKBACKS 0:20
  • TRICEP KICKBACKS 0:20
  • TRICEP KICKBACKS 0:20
  • REST 0:10
  • PLANK 0:45
  • REST 0:10
  • HAMMER CURL & CHICKEN WINGS 0:20
  • HAMMER CURL & CHICKEN WINGS 0:20
  • 45s 0:30
  • REST 0:10
  • OBLIQUE CRUNCH 0:45
  • REST 0:10
  • OBLIQUE CRUNCH 0:45
  • REST 0:10
  • THRUSTERS 0:20
  • REST 0:05
  • THRUSTERS 0:20
  • REST 0:15
  • WINDMILL & TRICEP EXTENSIONS 0:45
  • REST 0:10
  • OBLIQUE CRUNCH 0:45
  • REST 0:10
  • OBLIQUE CRUNCH 0:45
  • REST 0:10
  • REVERSE LUNGE & COMPLEX RAISES 0:30
  • REST 0:10
  • REVERSE LUNGE & COMPLEX RAISES 0:30
  • REST 0:15
  • CURL & JAB 0:30
  • CURL & JAB 0:30
  • REST 0:10
  • STANDING CRUNCHES 0:30
  • REST 0:10
  • SQUAT & JUMP 0:30
  • REST 0:10
  • SQUAT & JUMP 0:30
  • REST 0:15
  • TRICEP KICKBACKS 0:20
  • TRICEP KICKBACKS 0:20
  • TRICEP KICKBACKS 0:20
  • REST 0:10
  • PLANK 0:45
  • REST 0:10
  • HAMMER CURL & CHICKEN WINGS SINGLES 0:30
  • REST 0:10
  • OBLIQUE CRUNCHES 0:45
  • REST 0:10
  • OBLIQUE CRUNCHES 0:45
  • REST 0:10
  • MOVING PUNCHES 0:30
  • REST 0:05
  • MOVING PUNCHES 0:30
  • REST 0:15
  • WINDMILL 0:30
  • REST 0:10
  • REVERSE CRUNCH 0:45
  • REST 0:10
  • STANDING CRUNCHES 0:30
  • REST 0:10
  • STANDING CRUNCHES 0:30
  • REST 0:15
  • CURL & JAB SINGLES 0:30
  • REST 0:10
  • SQUAT ROTATIONS 0:30
  • REST 0:10
  • SQUAT ROTATIONS 0:30
  • REST 0:15
  • TRICEP KICKBACKS 0:20
  • TRICEP KICKBACKS 0:20
  • TRICEP KICKBACKS 0:20
  • REST 0:10
  • PLANK 0:45
  • REST 0:10
  • HAMMER CURL & CHICKEN WINGS 0:20
  • HAMMER CURL & CHICKEN WINGS 0:20
  • 45s 0:30
  • REST 0:10
  • OBLIQUE CRUNCH 0:45
  • REST 0:10
  • OBLIQUE CRUNCH 0:45
  • REST 0:10
  • THRUSTERS 0:20
  • REST 0:05
  • THRUSTERS 0:20
  • REST 0:15
  • WINDMILL & TRICEP EXTENSIONS 0:45
  • REST 0:10
  • REVERSE CRUNCH 0:45
  • REST 0:10
  • REVERSE LUNGE & COMPLEX RAISES 0:30
  • REST 0:10
  • REVERSE LUNGE & COMPLEX RAISES 0:30
  • REST 0:15
  • CURL & JAB 0:30
  • CURL & JAB 0:30
  • REST 0:10
  • STANDING CRUNCHES 0:30
  • REST 0:10
  • SQUAT & JUMP 0:30
  • REST 0:10
  • SQUAT & JUMP 0:30
  • REST 0:10
  • COOLDOWN 1:00

About Interval Timer

Interval Timer is a website that allows users to create HIIT, circuit training, round, tabata or custom timers to share online with their friends or clients.

The website is also allows users of Seconds Pro to share their timers from the app with non-users.

Runloop

Seconds Pro