Fat-Frying Flows

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Exercises:
  • Start Round 1 In 60 Seconds!
  • Hollow-body Pump
  • Glute-ham Walkout
  • Side Plank To Pushup Transfer
  • Start Round 2 In 60 Seconds!
  • Double Knee Drive Down Dog- Left
  • Prisoner Split Squat Twist Calf Raise- Left
  • Double Knee Drive Down Dog- Right
  • Prisoner Split Squat Twist Calf Raise- Right
  • Start Round 3 In 60 Seconds!
  • Extended Reverse Burpee High Knee Run
  • Extended Reverse Burpee Jump
  • Extended Reverse Burpee Tuck Jump
  • Start Round 4 In 60 Seconds!
  • 1-leg Extended Bear Crawl Walkout- Left
  • See-saw Lunge Runner- Left
  • 1-leg Extended Bear Crawl Walkout- Right
  • See-saw Lunge Runner- Right
  • Start Round 5 In 60 Seconds!
  • Diagonal Climbers- Left
  • Diagonal Climbers- Right
  • Side To Side Climbers
  • Seal Jacks
  • Cross Body Jacks
  • Overhead Jacks
  • Diagonal Chops- Left
  • Diagonal Chops- Right
  • Rotational Chops
  • Start Round 6 In 2 Minutes!
  • Pulsing Triple Drop Squat
  • Pulsing Blast-off Pushup
  • Pulsing Lateral Lunge Jump
  • Start Round 7 In 60 Seconds!
  • Slalom Hop
  • Slalom Bear Crawl
  • Skier Swing
  • Slalom Pushup
  • Skier Slam
  • Skater Jump
  • Start Round 8 In 60 Seconds!
  • 1-leg Cross-under Footwork- Left
  • Cross-under Lunge Left
  • 1-leg Cross-under Footwork- Right
  • Cross-under Lunge Right
  • Start Round 9 In 60 Seconds!
  • Bear Crawl To Squat
  • Bear Crawl Left To Shuffle Right
  • Bear Crawl Right To Shuffle Left
  • Start Round 10 In 60 Seconds!
  • Split Squat To Rotational Bounce
  • Alternating Split Squat Jump To Rotational Bounce
  • 180 Split Squat Jump To Rotational Bounce (switch Halfway)
  • Start Round 11 In 2 Minutes!
  • Jab, Cross, Hook Body Combo
  • Start Round 12 In 60 Seconds!
  • Jab, Jab, Cross Body Combo
  • Start Round 13 In 60 Seconds!
  • Cross, Hook, Hook Body Combo
  • Start Round 14 In 60 Seconds!
  • Jab, Hook, Hook Body Combo
  • Start Round 15 In 60 Seconds!
  • Cross, Hook Body, Hook Body Combo
  • Start ROUND 1 in 60 Seconds! 1:00
  • Hollow-Body Pump 1:00
  • Glute-Ham Walkout 1:00
  • Side Plank To Pushup Transfer 1:00
  • Start ROUND 2 in 60 Seconds! 1:00
  • Double Knee Drive Down Dog- LEFT 0:45
  • Prisoner Split Squat Twist Calf Raise- LEFT 0:45
  • Double Knee Drive Down Dog- RIGHT 0:45
  • Prisoner Split Squat Twist Calf Raise- RIGHT 0:45
  • Start ROUND 3 in 60 Seconds! 1:00
  • Extended Reverse Burpee High Knee Run 1:00
  • Extended Reverse Burpee Jump 1:00
  • Extended Reverse Burpee Tuck Jump 1:00
  • Start ROUND 4 in 60 Seconds! 1:00
  • 1-Leg Extended Bear Crawl Walkout- LEFT 0:45
  • See-Saw Lunge Runner- LEFT 0:45
  • 1-Leg Extended Bear Crawl Walkout- RIGHT 0:45
  • See-Saw Lunge Runner- RIGHT 0:45
  • Start ROUND 5 in 60 Seconds! 1:00
  • Diagonal Climbers- Left 0:20
  • Diagonal Climbers- Right 0:20
  • Side-To-Side Climbers 0:20
  • Seal Jacks 0:20
  • Cross-Body Jacks 0:20
  • Overhead Jacks 0:20
  • Diagonal Chops- Left 0:20
  • Diagonal Chops- Right 0:20
  • Rotational Chops 0:20
  • Start ROUND 6 in 2 Minutes! 2:00
  • Pulsing Triple Drop Squat 1:00
  • Pulsing Blast-Off Pushup 1:00
  • Pulsing Lateral Lunge Jump 1:00
  • Start ROUND 7 in 60 Seconds! 1:00
  • Slalom Hop 0:30
  • Slalom Bear Crawl 0:30
  • Skier Swing 0:30
  • Slalom Pushup 0:30
  • Skier Slam 0:30
  • Skater Jump 0:30
  • Start ROUND 8 in 60 Seconds! 1:00
  • 1-Leg Cross-Under Footwork- Left 0:45
  • Cross-Under Lunge- Left 0:45
  • 1-Leg Cross-Under Footwork- Right 0:45
  • Cross-Under Lunge- Right 0:45
  • Start ROUND 9 in 60 Seconds! 1:00
  • Bear Crawl To Squat 1:00
  • Bear Crawl Left To Shuffle Right 1:00
  • Bear Crawl Right To Shuffle Left 1:00
  • Start ROUND 10 in 60 Seconds! 1:00
  • Split Squat To Rotational Bounce 1:00
  • Alternating Split Squat Jump To Rotational Bounce 1:00
  • 180 Split Squat Jump To Rotational Bounce (SWITCH HALFWAY) 1:00
  • Start ROUND 11 in 2 Minutes! 2:00
  • Jab, Cross, Hook Body Combo 3:00
  • Start ROUND 12 in 60 Seconds! 1:00
  • Jab, Jab, Cross Body Combo 3:00
  • Start ROUND 13 in 60 Seconds! 1:00
  • Cross, Hook, Hook Body Combo 3:00
  • Start ROUND 14 in 60 Seconds! 1:00
  • Jab, Hook, Hook Body Combo 3:00
  • Start ROUND 15 in 60 Seconds! 1:00
  • Cross, Hook Body, Hook Body Combo 3:00

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.

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