This compound timer stacks two blocks into one gym session. First, a strength circuit: three sets of four stations — goblet squats, push-ups, reverse lunges, and inverted rows — at 40 seconds of work apiece, with 20 seconds between stations and a one-minute break between sets. A 90-second block rest follows, then the finisher: six rounds of 20-second burpee efforts with 40 seconds of recovery. The whole stack runs 19:50.
Chaining the blocks means the finisher actually happens — when the burpees start automatically after the block rest, you can’t talk yourself out of them. It suits anyone who lifts but wants a dose of conditioning bolted onto the end of the day’s work. Open the preset in the editor to load your own stations, lengthen the work intervals, or trade burpees for kettlebell swings.
Three timers chained back-to-back: a mobility warm-up, a HIIT main block, and a stretching cooldown. One press, one continuous flow from prep to recovery.
Bike intervals straight into run intervals — the classic triathlete brick. Two HIIT blocks chained back-to-back to train the transition under fatigue.