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Seconds Interval Timer
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One bell, dozens of sessions. Swings for conditioning, get-ups for control, complexes for strength. Pick a preset, set your bell down beside you, and press start.
Ten rounds of 0:30 two-handed swings with 0:30 rest. Steady hinge, sharp hips, relaxed grip. The simplest kettlebell session there is.
Five Turkish get-ups per side, alternating, with a long rest between each rep. Move slowly — get-ups reward patience and reveal where mobility is missing.
Five rounds of 1:00 snatches with 1:00 rest. Pacing prep for the ten-minute snatch test — find a sustainable cadence and switch hands when you need to.
Five kettlebell movements covering hinge, press, squat, pull, and carry — three rounds at 0:40 work, 0:20 rest. Use a moderate-heavy bell and reset breathing between stations.
Four leg-dominant movements rotated for four rounds at 0:45 work, 0:15 rest. Targets glutes, quads, and posterior chain — your legs will let you know it.
Three movements, eight rounds each, finished one at a time before moving to the next. Group format means full focus on one pattern at a time — fight for technique as fatigue stacks up.
Two movements stacked: snatches then thrusters. Five rounds of each at 0:40 on, 0:20 off. Conditioning with a bite — pace the snatches so you can survive the thrusters.
Pavel Tsatsouline's classic minimalist session: ten sets of ten two-handed swings on the minute, then five Turkish get-ups per side with a generous rest between each. Strength and conditioning from one bell.
Armor Building Complex by Dan John — clean, press, then front squat, repeated as one continuous flow on each side. Two passes per side with a rest between, building total-body strength and structural integrity.
A ladder of swings and goblet squats — work intervals climb from 0:20 to 1:00 then back down. The descent feels easier than the climb, but it isn’t.
The kettlebell’s signature movements — swings, snatches, cleans — are ballistic: the bell is accelerated, floats for a moment, and is caught, over and over. Lifts like that are trained for crisp, repeatable power rather than ground out to failure, which is why kettlebell tradition runs them for time or on a clock. A set ends when the interval does, not when your form has already collapsed.
Timed sets also solve a practical problem: counting reps while a bell whips past your knees splits your attention exactly when it shouldn’t. Hand the clock to a timer and every bit of focus goes to the hinge, the rack, and the lockout.
The simplest format is even work and rest — 30 seconds of swings, 30 seconds off — which is where the conditioning sessions in this collection start. Classic protocols instead put the work on the minute: start a short set of swings at the top of each minute, and whatever remains is your rest, an EMOM-style structure that rewards getting the work done briskly.
From there the formats diverge. Circuits rotate you through several stations — hinge, squat, pull, press, carry — one after another. Density blocks flip that: every round of one movement before the next begins, so fatigue stacks up inside a single pattern. Complexes chain movements without setting the bell down, and ladders climb the work intervals up to a peak and back down.
For timed work, the right bell is one you can move with sharp technique for the entire interval — the last rep of the last round should look like the first. Grinds and technical lifts run lighter than ballistics: a get-up or a complex is limited by your press and your positions, not your hips, so let the weakest movement in the session choose the weight.
Format follows the same logic. Start with even work-to-rest intervals, where every round begins reasonably fresh; progress by shrinking the rests, adding rounds, or moving to grouped density work — not by rushing to a heavier bell.
A single kettlebell covers a lot of ground, and the timer is what shapes the session: swing intervals for conditioning, slow get-up practice for control, station circuits for full-body strength, density and ladder work when you want a short session with a bite. Most run between ten and twenty-five minutes, so they slot in as a standalone workout or a finisher after lifting.
The workouts above span that whole range, from a first swing session to the classic minimalist protocols. Pick the one that matches today, press start, or open it in the editor and shape the intervals to your bell.
Calisthenics circuits, intervals, and ladders that need nothing but a bit of floor.
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.