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The smart workout log for strength training at the gym.

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HIIT It With Supersets

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: 22:30 Rollover intervals for more details.

Exercises:
  • Chest Flye + Leg Extension
  • Walkout To Pushup
  • Squat Jumps
  • Reverse Flye
  • Plank Row
  • Mountain Run
  • 3-way Bicep Curl
  • Half To Full Curl
  • High Knee Ankle Tap Run
  • Kneeling O/h Extension
  • Plank Walk + Elbow To Hand Plank
  • Plank Twist
  • Db Lateral Raise
  • Db Squat + Curl & Press
  • Skater Reachdown
  • Db Squat + Lunge
  • Single Leg Deadlift R
  • Single Leg Deadlift L
  • Chest Flye + Leg Extension 1:00
  • Rest 0:15
  • Walkout to Pushup 1:00
  • Rest 0:15
  • Squat Jumps 0:50
  • Rest 0:15
  • Reverse Flye 1:00
  • Rest 0:15
  • Plank Row 1:00
  • Rest 0:15
  • Mountain Run 0:50
  • Rest 0:15
  • 3-Way Bicep Curl 1:00
  • Rest 0:15
  • Half to Full Curl 1:00
  • Rest 0:15
  • High Knee Ankle Tap Run 0:50
  • Rest 0:15
  • Kneeling O/H Extension 1:00
  • Rest 0:15
  • Plank Walk + Elbow to Hand Plank 1:00
  • Rest 0:15
  • Plank Twist 0:50
  • Rest 0:15
  • DB Lateral Raise 1:00
  • Rest 0:15
  • DB Squat + Curl & Press 1:00
  • Rest 0:15
  • Skater Reachdown 0:50
  • Rest 0:15
  • DB Squat + Lunge 1:00
  • Rest 0:15
  • Single Leg Deadlift (R) 1:00
  • Rest 0:15
  • Single Leg Deadlift (L) 1:00
  • Rest 0:15
  • Squat Jumps 0:50