Thursday Phase 4 (Weeks 1 & 2)

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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: 39:35 Rollover intervals for more details.

Exercises:
  • Kneeling Get Ups
  • Hip Flexor Stretch
  • Reverse Crunch
  • Gentle Peddle
  • A1 Db Alt Split Stance Row
  • A2 Plank Reaches
  • Rest
  • B1 Db Bench Flys
  • B2 Db Curl & Press
  • C1 Db Bench Press
  • C2 Alt Db Bench Press
  • D1 Leg Raise & Db Press
  • D2 Oh Db Raise & 2xrussian Twist
  • E1 Db Reverse Lunge & Press
  • E2 Db Curl & Press
  • F1 Db 180 Squat Jump
  • F2 Bent Over Db Flys
  • D2 Oh Db Raise & 2x Russian Twist
  • Kneeling Get Ups 1:00
  • Rest 0:10
  • Kneeling Get Ups 1:00
  • Rest 0:10
  • Hip Flexor Stretch 0:30
  • Rest 0:10
  • Hip Flexor Stretch 0:30
  • Rest 0:10
  • Reverse Crunch 0:30
  • Rest 0:10
  • Reverse Crunch 0:30
  • Rest 0:15
  • Sprint 1 0:20
  • Gentle Peddle 0:40
  • Sprint 2 0:20
  • Gentle Peddle 0:40
  • Sprint 3 0:20
  • Gentle Peddle 0:40
  • Sprint 4 0:20
  • Gentle Peddle 0:40
  • Sprint 5 0:20
  • Gentle Peddle 0:40
  • Sprint 6 0:20
  • Gentle Peddle 0:40
  • Sprint 7 0:20
  • Gentle Peddle 0:40
  • Sprint 8 0:20
  • Gentle Peddle 0:40
  • Sprint 9 0:20
  • Rest 0:15
  • Gentle Peddle 0:40
  • Rest 0:15
  • A1 DB Alt Split Stance Row 0:20
  • A2 Plank Reaches 0:20
  • Rest 0:20
  • B1 DB Bench Flys 0:20
  • B2 DB Curl & Press 0:20
  • Rest 0:20
  • C1 DB Bench Press 0:20
  • C2 Alt DB Bench Press 0:20
  • Rest 0:20
  • D1 Leg Raise & DB Press 0:20
  • D2 OH DB Raise & 2xRussian Twist 0:20
  • Rest 0:20
  • E1 DB Reverse Lunge & Press 0:20
  • E2 DB Curl & Press 0:20
  • Rest 0:20
  • F1 DB 180 Squat Jump 0:20
  • F2 Bent Over DB Flys 0:20
  • Rest 0:15
  • A1 DB Alt Split Stance Row 0:20
  • A2 Plank Reaches 0:20
  • Rest 0:20
  • B1 DB Bench Flys 0:20
  • B2 DB Curl & Press 0:20
  • Rest 0:20
  • C1 DB Bench Press 0:20
  • C2 Alt DB Bench Press 0:20
  • Rest 0:20
  • D1 Leg Raise & DB Press 0:20
  • D2 OH DB Raise & 2x Russian Twist 0:20
  • Rest 0:20
  • E1 DB Reverse Lunge & Press 0:20
  • E2 DB Curl & Press 0:20
  • Rest 0:20
  • F1 DB 180 Squat Jump 0:20
  • F2 Bent Over DB Flys 0:20
  • Rest 0:15
  • Sprint 1 0:20
  • Gentle Peddle 0:40
  • Sprint 2 0:20
  • Gentle Peddle 0:40
  • Sprint 3 0:20
  • Gentle Peddle 0:40
  • Sprint 4 0:20
  • Gentle Peddle 0:40
  • Sprint 5 0:20
  • Gentle Peddle 0:40
  • Sprint 6 0:20
  • Gentle Peddle 0:40
  • Sprint 7 0:20
  • Rest 0:15
  • Gentle Peddle 0:40
  • Rest 0:15
  • A1 DB Alt Split Stance Row 0:20
  • A2 Plank Reaches 0:20
  • Rest 0:20
  • B1 DB Bench Flys 0:20
  • B2 DB Curl & Press 0:20
  • Rest 0:20
  • C1 DB Bench Press 0:20
  • C2 Alt DB Bench Press 0:20
  • Rest 0:20
  • D1 Leg Raise & DB Press 0:20
  • D2 OH DB Raise & 2x Russian Twist 0:20
  • Rest 0:20
  • E1 DB Reverse Lunge & Press 0:20
  • E2 DB Curl & Press 0:20
  • Rest 0:20
  • F1 DB 180 Squat Jump 0:20
  • F2 Bent Over DB Flys 0:20

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.

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