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Seconds Interval Timer
The full Seconds experience — on iPhone, Apple Watch, and Android.
No gym, no equipment, no excuses. Push-ups, squats, burpees, and lunges arranged into honest sessions you can run in a hotel room or a back garden. Find a patch of floor, press start, and go.
Four foundational moves rotated for three rounds at 0:30 work, 0:20 rest. A complete first session — pushing, squatting, hinging, and bracing without any kit at all.
Ten rounds of 0:30 push-ups with 0:30 rest. The simplest bodyweight session there is — drop in any time of day, anywhere, and clock the work.
A short, varied flow to wake the body up between meetings: mobility, then a few minutes of moving, then a stretch. Asymmetric on purpose — each block is as long as it needs to be.
Four upper-body stations rotated for four rounds at 0:40 work, 0:20 rest. Mixes push and pull patterns so neither side of the body gets cooked early.
Three push-up variations, six rounds each, finished one variation at a time before moving to the next. Group format keeps the focus on a single pattern as fatigue accumulates — fight to hold form.
A ladder of push-ups: work intervals climb from 0:20 to 1:00 then back down, with proportional rests between. Asymmetric on purpose — the descent feels easier than the climb, but it isn’t.
Eight rounds of 0:40 bodyweight squats with 0:20 rest. Find a steady tempo, drive through full range, and let the legs do the talking.
Four leg-dominant movements rotated for four rounds at 0:40 work, 0:20 rest. Hits quads, glutes, and posterior chain across the round — your legs will know.
Three lower-body holds and grinds, four rounds each, finished one at a time. Grouped so isometrics stack — fatigue builds within a station rather than spreading across them.
Six rounds of 0:30 burpees with 0:45 rest. Honest, awful, effective — pace the first two rounds so you can finish the last two.
Eight rounds of 0:20 mountain climbers with 0:10 rest — four minutes of pure conditioning. Short, sharp, and over before you can talk yourself out of it.
A non-symmetrical conditioning ladder: burpees, jumping jacks, and high knees mixed at varying durations and rests. No two work bouts the same — keep watching the screen.
Bodyweight training removes everything that usually interrupts a workout: no plates to change, no machines to adjust, no station to wait for. When the only transition is moving your hands and feet, you can actually hold whatever rest the timer prescribes — which is what lets timed intervals run honestly back to back.
Timed work also scales by itself. A 30-second interval of push-ups holds five careful reps or fifteen fast ones; the clock fixes the dose of work while your pace sets the intensity. That is why the same preset can serve someone in their first month and someone in their tenth year — they do the same minutes at very different outputs.
The sessions here use a handful of repeatable shapes. Rotating circuits — the beginner circuit, the push-pull stations, the lower-body circuit — cycle through several movements so each muscle group recovers while the others work. Grouped blocks like Push-Up Density and the wall sit holds do the opposite, finishing every round of one movement before moving on, so fatigue stacks exactly where you want it.
Around those sit straight work-rest intervals (the Daily Ten, the squat burner, the burpee intervals, the mountain climber Tabata), two ladders that climb and descend through changing durations, and one stacked session that chains a mobility flow, a strength circuit, and a finisher into a single press of start.
The structure of a timed session lives in its clock, so keep the clock fixed and adjust the exercise instead. Going down: knee push-ups instead of full ones, squats to a chair, step-back burpees without the jump, shallower holds. Going up: slow the descent, pause at the bottom, switch to jump squats or decline push-ups, or simply move faster.
This is also the honest way to handle fading mid-session: shifting to an easier variation and working the whole interval beats stopping early, because time under work is what these sessions are built around. And when a movement genuinely does not suit you, every preset opens in the editor for a swap.
Bodyweight sessions earn their place wherever equipment is not: hotel rooms, living rooms, parks, lunch breaks. The shortest session here runs about five minutes and the longest just over twenty, so there is a fit for the gap between meetings as well as a proper training slot.
Start with the foundations if timed training is new, pick a push or leg session to target one area, or grab a conditioning burner when the goal is a racing heart. Every workout above runs as-is — press start, or open it in the editor and shape it to you.
Swings, get-ups, and complexes built around a single kettlebell.
Skipping rounds, footwork drills, and mixed circuits built around a single rope.
Stretching, mobility flows, and yin-style holds you can run on a mat anywhere.
Sun salutations, vinyasa rounds, balance flows, and long restorative holds.
Wim Hof rounds, pranayama, Kirtan Kriya, Shambhavi Mahamudra, and Kegel timers.
Walk-run intervals progressing over nine weeks. Build to a 5K from zero.
Two workouts performed aboard the International Space Station, transcribed from an astronaut's notebook.
The full Seconds experience — on iPhone, Apple Watch, and Android.