Flow Waves 2.0

Add timer to Seconds View full screen

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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: 58:00 Rollover intervals for more details.

Exercises:
  • Wave 1 Begins In 60 Seconds!
  • F1 Single Left: Getup
  • F1 Single Right: Getup
  • F2 Single Left: Situp Getup
  • F2 Single Right: Situp Getup
  • F3 Single Left: Shin Box Getup
  • F3 Single Right: Shin Box Getup
  • F4 Single Left: Situp Shin Box Getup
  • F4 Single Right: Situp Shin Box Getup
  • F5 Single Left: Belly Getup
  • F5 Single Right: Belly Getup
  • F6 Single Left: Lateral Getup
  • F6 Single Right: Lateral Getup
  • 3-minute Rest Before Wave 2
  • 3-minute Rest Before Wave 3
  • F1 L1 3 Fast Reps Left
  • F1 L1 3 Fast Reps Right
  • F1 L2 2 Fast Reps Left
  • F1 L2 2 Fast Reps Right
  • F1 L3 1 Slow Rep Left
  • F1 L3 1 Slow Rep Right
  • 3-minute Rest Before Wave 4
  • F1 L1 1 Slow Rep Left
  • F1 L1 1 Slow Rep Right
  • F1 L2 1 Fast Rep Left
  • F1 L2 1 Fast Rep Right
  • WAVE 1 Begins In 60 Seconds! 1:00
  • F1 Single LEFT: Getup 1:00
  • F1 Single RIGHT: Getup 1:00
  • F2 Single LEFT: Situp Getup 1:00
  • F2 Single RIGHT: Situp Getup 1:00
  • F3 Single LEFT: Shin Box Getup 1:00
  • F3 Single RIGHT: Shin Box Getup 1:00
  • F4 Single LEFT: Situp Shin Box Getup 1:00
  • F4 Single RIGHT: Situp Shin Box Getup 1:00
  • F5 Single LEFT: Belly Getup 1:00
  • F5 Single RIGHT: Belly Getup 1:00
  • F6 Single LEFT: Lateral Getup 1:00
  • F6 Single RIGHT: Lateral Getup 1:00
  • 3-Minute Rest Before WAVE 2 3:00
  • F6 Single LEFT: Lateral Getup 1:00
  • F6 Single RIGHT: Lateral Getup 1:00
  • F5 Single LEFT: Belly Getup 1:00
  • F5 Single RIGHT: Belly Getup 1:00
  • F4 Single LEFT: Situp Shin Box Getup 1:00
  • F4 Single RIGHT: Situp Shin Box Getup 1:00
  • F3 Single LEFT: Shin Box Getup 1:00
  • F3 Single RIGHT: Shin Box Getup 1:00
  • F2 Single LEFT: Situp Getup 1:00
  • F2 Single RIGHT: Situp Getup 1:00
  • F1 Single LEFT: Getup 1:00
  • F1 Single RIGHT: Getup 1:00
  • 3-Minute Rest Before WAVE 3 3:00
  • F1 L1 3 Fast Reps LEFT 1:00
  • F1 L1 3 Fast Reps RIGHT 1:00
  • F1 L2 2 Fast Reps LEFT 1:00
  • F1 L2 2 Fast Reps RIGHT 1:00
  • F1 L3 1 Slow Rep LEFT 1:00
  • F1 L3 1 Slow Rep RIGHT 1:00
  • F1 L1 3 Fast Reps LEFT 1:00
  • F1 L1 3 Fast Reps RIGHT 1:00
  • F1 L2 2 Fast Reps LEFT 1:00
  • F1 L2 2 Fast Reps RIGHT 1:00
  • F1 L3 1 Slow Rep LEFT 1:00
  • F1 L3 1 Slow Rep RIGHT 1:00
  • 3-Minute Rest Before WAVE 4 3:00
  • F1 L1 1 Slow Rep LEFT 1:00
  • F1 L1 1 Slow Rep RIGHT 1:00
  • F1 L2 1 Fast Rep LEFT 1:00
  • F1 L2 1 Fast Rep RIGHT 1:00
  • F1 L3 1 Slow Rep LEFT 1:00
  • F1 L3 1 Slow Rep RIGHT 1:00
  • F1 L1 1 Slow Rep LEFT 1:00
  • F1 L1 1 Slow Rep RIGHT 1:00
  • F1 L2 1 Fast Rep LEFT 1:00
  • F1 L2 1 Fast Rep RIGHT 1:00
  • F1 L3 1 Slow Rep LEFT 1:00
  • F1 L3 1 Slow Rep RIGHT 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.

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