Mobile App
Seconds Interval Timer
The full Seconds experience — on iPhone, Apple Watch, and Android.
Slow it down. Hip openers, thoracic resets, hamstring work, and full-body wind-downs — held long enough to actually do something. Roll out a mat, breathe through the nose, and let each pose settle in.
A short flow to take the body from sleep to ready: spine, hips, shoulders, then a long final fold. Asymmetric on purpose — each pose is held as long as it deserves, not on a fixed clock.
A six-minute fix for shoulders, hips, and neck after too long at a screen. Stand up, push the chair back, and take it slow — the goal is breath and undoing, not a workout.
Eight rounds of 0:30 dynamic mobility with 0:15 between to switch sides or poses. Keep it light and continuous — leg swings, arm circles, hip openers — and let the body decide what it needs.
Four hip-mobility stretches rotated for two rounds at 1:00 work, 0:20 release. Lizard, pigeon, frog, and butterfly — covers internal and external rotation across the round.
Three deep hip stretches, three rounds each, finished one stretch at a time before moving to the next. Group format means progressive depth — each round, settle a little lower than the last.
A progressive hamstring session — holds get longer as the body opens up. Asymmetric on purpose: the standing fold is short, the closing pancake is long. Stay with the breath, especially at the bottom.
Four shoulder stretches rotated for three rounds at 0:45 work, 0:15 release. Pec opener, cross-body, thread-the-needle, and overhead reach — opens both anterior and posterior chains.
Three thoracic mobility drills, three rounds each, finished one drill at a time before moving on. Group format lets each pattern accumulate range — open-book, cat-cow, and child-pose-with-reach.
A focused flow for the spine — flexion, extension, rotation. Asymmetric on purpose: twists held short and even side-to-side, child's pose long at the end to settle everything down.
Long, passive holds for the hips and legs — yin-style, two minutes apiece. Settle into the shape, breathe slowly, and don't chase depth; the time does the work, not effort.
A short, supported flow to drop the nervous system before sleep. Asymmetric on purpose — the legs-up-the-wall close is the longest pose, intentionally. Dim the lights and breathe out longer than you breathe in.
Four rounds of 2:00 deep stretching with 0:30 transition between. Pick four poses before you start — one per round. Long enough to actually change tissue length; short enough to stay focused.
Mobility work is measured in time, not reps. A set of squats ends when the last rep does; a hip stretch ends when you decide to come out — and left to itself, that decision arrives early. Thirty seconds in a deep lunge feels far longer than thirty seconds anywhere comfortable, so most people cut their holds short without ever noticing.
A timer takes the decision away. Settle into the shape, breathe, and stay until the signal — no counting in your head, no peeking at a clock, no quietly bailing the moment the position gets uncomfortable. Every hold gets its full length, and your attention is free for the breath instead of the math.
The sessions above use a few structures, each matched to a job. The daily resets — Morning Stretch, Desk Stretch — run poses back to back in five or six minutes, each shape held only as long as it deserves. The hip and shoulder circuits rotate a handful of stretches across several rounds, so pigeon or the doorway pec stretch comes around again once the body has warmed to the work. The density sessions take the opposite tack and finish every round of one stretch before moving on, so each visit starts where the last one left off.
At the far end sit the long holds: the Hamstring Stretch ladder grows from a 45-second fold to a two-minute pancake, and the yin and wind-down sessions stay in single shapes for two to four minutes at a time. Different structures, same principle — the timer carries the plan so all you carry is the breath.
The terms get used loosely, but the distinctions are simple. Static stretching means holding a position at mild tension — the forward folds and pigeon holds that fill most of this page. Mobility is the broader goal: range of motion you can actually move through and control, which is why several sessions here use slow, repeated movement — the cat-cow and open-book twists in Thoracic Mobility — rather than stillness.
Warming up is a different job again: brief, dynamic movement that prepares the body for the work to come. The Dynamic Stretching timer is built for exactly that — continuous leg swings, circles, and easy squats — while the long static holds are better saved for after training or for their own session, when there is nothing left to prepare for.
Mobility work is cheap to schedule because it is low intensity: it needs no recovery days and slots into the gaps that training leaves. The usual homes are first thing in the morning while you are still stiff from sleep, a mid-afternoon break from the desk, the minutes after a lifting or running session while the body is warm, and the wind-down before bed, when long quiet holds suit the hour.
The sessions above cover each of those slots — pick the one that matches the time of day you actually have, press start, and let the timer hold the structure while you hold the pose.
Calisthenics circuits, intervals, and ladders that need nothing but a bit of floor.
Swings, get-ups, and complexes built around a single kettlebell.
Skipping rounds, footwork drills, and mixed circuits built around a single rope.
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.