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  • Weight Vest Mayhem (42:00)

    Exercises:
    • Kb Swing Complex
    • Weight Vest Multi-grip Pull-up
    • Weight Vest Dips
    • Bozu Kb Goblet Squats
    • 120 Lb Sandbag + Weight Vest Run
    • Weight Vest Depth Jump To Box Jump
    • Bozu Medicine Ball Russian Twists
    • Vertical Medicine Ball Throws
    • Jump Rope
    • Agility Ladders
    • KB Swing Complex 1:00
    • Rest between intervals 0:20
    • Weight Vest Multi-Grip Pull-up 1:00
    • Rest between intervals 0:20
    • Weight Vest Dips 1:00
    • Rest between intervals 0:20
    • Bozu KB Goblet Squats 1:00
    • Rest between intervals 0:20
    • 120 Lb Sandbag + Weight Vest Run 1:00
    • Rest between intervals 0:20
    • Weight Vest Depth Jump To Box Jump 1:00
    • Rest between intervals 0:20
    • Bozu Medicine Ball Russian Twists 1:00
    • Rest between intervals 0:20
    • Vertical Medicine Ball Throws 1:00
    • Rest between intervals 0:20
    • Jump Rope 1:00
    • Rest between intervals 0:20
    • Agility Ladders 1:00
    • Rest between sets 1:30
    • KB Swing Complex 1:00
    • Rest between intervals 0:20
    • Weight Vest Multi-Grip Pull-up 1:00
    • Rest between intervals 0:20
    • Weight Vest Dips 1:00
    • Rest between intervals 0:20
    • Bozu KB Goblet Squats 1:00
    • Rest between intervals 0:20
    • 120 Lb Sandbag + Weight Vest Run 1:00
    • Rest between intervals 0:20
    • Weight Vest Depth Jump To Box Jump 1:00
    • Rest between intervals 0:20
    • Bozu Medicine Ball Russian Twists 1:00
    • Rest between intervals 0:20
    • Vertical Medicine Ball Throws 1:00
    • Rest between intervals 0:20
    • Jump Rope 1:00
    • Rest between intervals 0:20
    • Agility Ladders 1:00
    • Rest between sets 1:30
    • KB Swing Complex 1:00
    • Rest between intervals 0:20
    • Weight Vest Multi-Grip Pull-up 1:00
    • Rest between intervals 0:20
    • Weight Vest Dips 1:00
    • Rest between intervals 0:20
    • Bozu KB Goblet Squats 1:00
    • Rest between intervals 0:20
    • 120 Lb Sandbag + Weight Vest Run 1:00
    • Rest between intervals 0:20
    • Weight Vest Depth Jump To Box Jump 1:00
    • Rest between intervals 0:20
    • Bozu Medicine Ball Russian Twists 1:00
    • Rest between intervals 0:20
    • Vertical Medicine Ball Throws 1:00
    • Rest between intervals 0:20
    • Jump Rope 1:00
    • Rest between intervals 0:20
    • Agility Ladders 1:00

  • Randy 2 (9:40)

    Exercises:
    • Start
    • Run Stance Squat Switch Pick Up
    • Break
    • Dive Bomb Push Ups
    • 4 Direction Kick
    • Reverse-grip Chin-up
    • V Up Roll Up
    • Dead Lift Squat
    • Wide Leg Sit Ups
    • Lying Down Tricep Extension
    • Seated 2 Angle Shoulder Fly
    • Start 0:10
    • Run Stance Squat Switch Pick Up 0:50
    • Break 0:15
    • Dive Bomb Push Ups 0:50
    • Break 0:15
    • 4 Direction Kick 0:50
    • Break 0:15
    • Reverse Grip Chin Up 0:50
    • Break 0:15
    • V Up Roll Up 0:50
    • Break 0:15
    • Dead lift Squat 0:50
    • Break 0:15
    • Wide Leg Sit Ups 0:50
    • Break 0:15
    • Lying Down Tricep Extension 0:50
    • Break 0:15
    • Seated 2 Angle Shoulder Fly 0:50

  • HIIT Cardio (20:20)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 5:00
    • High Intensity 0:25
    • Low Intensity 1:00
    • High Intensity 0:25
    • Low Intensity 1:00
    • High Intensity 0:25
    • Low Intensity 1:00
    • High Intensity 0:25
    • Low Intensity 1:00
    • High Intensity 0:25
    • Low Intensity 1:00
    • High Intensity 0:25
    • Low Intensity 1:00
    • High Intensity 0:25
    • Low Intensity 1:00
    • High Intensity 0:25
    • Cooldown 5:00

  • HIIT Timer (23:32)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 0:01
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Low Intensity 0:30
    • High Intensity 0:30
    • Cooldown 0:01

  • PHA Total Bodywork Out 2 (36:30)

    Exercises:
    • Exercise 1 Skipping
    • Exercise 2 Boxing
    • Exercise 3 Military Press
    • Exercise 4 Bench Press
    • Exercise 5 Squats
    • Exercise 6 Triceps Press
    • Exercise 7 Shrugs
    • Exercise 8 Crunches
    • Exercise 9 Run
    • Exercise 1 Skipping 3:00
    • Rest between intervals 0:30
    • Exercise 2 Boxing 3:00
    • Rest between intervals 0:30
    • Exercise 3 Military Press 1:00
    • Rest between intervals 0:30
    • Exercise 4 Bench Press 1:00
    • Rest between intervals 0:30
    • Exercise 5 Squats 1:00
    • Rest between intervals 0:30
    • Exercise 6 Triceps Press 1:00
    • Rest between intervals 0:30
    • Exercise 7 Shrugs 1:00
    • Rest between intervals 0:30
    • Exercise 8 Crunches 1:00
    • Rest between intervals 0:30
    • Exercise 9 Run 2:00
    • Rest between intervals 0:30
    • Exercise 1 Skipping 3:00
    • Rest between intervals 0:30
    • Exercise 2 Boxing 3:00
    • Rest between intervals 0:30
    • Exercise 3 Military Press 1:00
    • Rest between intervals 0:30
    • Exercise 4 Bench Press 1:00
    • Rest between intervals 0:30
    • Exercise 5 Squats 1:00
    • Rest between intervals 0:30
    • Exercise 6 Triceps Press 1:00
    • Rest between intervals 0:30
    • Exercise 7 Shrugs 1:00
    • Rest between intervals 0:30
    • Exercise 8 Crunches 1:00
    • Rest between intervals 0:30
    • Exercise 9 Run 2:00

  • HIIT Cycle - The Lance Armstrong (15:00)

    Exercises:
    • Warm Up: 10-15 Mph
    • Fast Pedaling: 16-17 Mph
    • Chase Pace: 18-19 Mph
    • Sprint: 20+ Mph
    • Easy Pedaling: 10-15 Mph
    • Cool Down: 10-15 Mph
    • Warm Up: 10-15 MPH 3:00
    • Fast Pedaling: 16-17 MPH 2:00
    • Chase Pace: 18-19 MPH 1:00
    • Sprint: 20+ MPH 0:30
    • Easy Pedaling: 10-15 MPH 3:00
    • Fast Pedaling: 16-17 MPH 2:00
    • Chase Pace: 18-19 MPH 1:00
    • Sprint: 20+ MPH 0:30
    • Cool Down: 10-15 MPH 2:00

  • Stretch Routine (20:00)

    Exercises:
    • Left Straight Leg Calf
    • Right Straight Leg Calf
    • Left Bent Knee Calf
    • Right Bent Knee Calf
    • Instep Left
    • Instep Right
    • Left Quad
    • Right Quad
    • Right Over Left
    • Left Over Right
    • Down Together
    • Down Left
    • Down Right
    • Down Middle
    • Lunge (right)
    • Lunge (left)
    • Hurdler I Left
    • Hurdler Ii Left
    • Pyramid Left
    • Hurdler I Right
    • Hurdler Ii Right
    • Pyramid Right
    • Pigeon Left
    • Pigeon Right
    • 4 Stretch Left
    • 4 Stretch Right
    • Sit & Reach
    • Butterfly
    • Crouch
    • Left Straight Leg Calf 0:40
    • Right Straight Leg Calf 0:40
    • Left Bent Knee Calf 0:40
    • Right Bent Knee Calf 0:40
    • Instep Left 0:40
    • Instep Right 0:40
    • Left Quad 0:40
    • Right Quad 0:40
    • Right Over Left 0:40
    • Left Over Right 0:40
    • Down Together 0:40
    • Down Left 0:40
    • Down Right 0:40
    • Down Middle 0:40
    • Lunge Right 0:40
    • Lunge Left 0:40
    • Hurdler I Left 0:40
    • Hurdler II Left 0:40
    • Pyramid Left 0:40
    • Hurdler I Right 0:40
    • Hurdler II Right 0:40
    • Pyramid Right 0:40
    • Pigeon Left 0:40
    • Pigeon Right 0:40
    • 4 Stretch Left 0:40
    • 4 Stretch Right 0:40
    • Sit Reach 0:40
    • Butterfly 1:00
    • Crouch 1:00

  • Intermediate HIIT #1 (18:00)

    Exercises:
    • Warm Up
    • High
    • Low
    • Cool Down
    • Warm up 5:00
    • High 0:30
    • Low 1:00
    • High 0:30
    • Low 1:00
    • High 0:30
    • Low 1:00
    • High 0:30
    • Low 1:00
    • High 0:30
    • Low 1:00
    • High 0:30
    • Cool down 5:00

  • KB & Body Weight HIIT Protocol (44:45)

    Exercises:
    • Double Kettlebell Squats
    • Superman Push-ups
    • Kb Figure 8 To Hold
    • Alternating Clean To Lunge
    • In Renegade Rows
    • Around The World Vest/resistance Planks
    • Double Kettlebell Squats 1:00
    • End of interval 0:15
    • Superman Push Ups 0:30
    • End of interval 0:15
    • Kb Figure 8 To Hold 1:00
    • End of interval 0:15
    • Alternating Clean To Lunge 1:00
    • End of interval 0:15
    • In Renegade Rows 1:00
    • End of interval 0:15
    • Around The World Vest/resistance Planks 2:00
    • End of set 1:30
    • Double Kettlebell Squats 1:00
    • End of interval 0:15
    • Superman Push Ups 0:30
    • End of interval 0:15
    • Kb Figure 8 To Hold 1:00
    • End of interval 0:15
    • Alternating Clean To Lunge 1:00
    • End of interval 0:15
    • In Renegade Rows 1:00
    • End of interval 0:15
    • Around The World Vest/resistance Planks 2:00
    • End of set 1:30
    • Double Kettlebell Squats 1:00
    • End of interval 0:15
    • Superman Push Ups 0:30
    • End of interval 0:15
    • Kb Figure 8 To Hold 1:00
    • End of interval 0:15
    • Alternating Clean To Lunge 1:00
    • End of interval 0:15
    • In Renegade Rows 1:00
    • End of interval 0:15
    • Around The World Vest/resistance Planks 2:00
    • End of set 1:30
    • Double Kettlebell Squats 1:00
    • End of interval 0:15
    • Superman Push Ups 0:30
    • End of interval 0:15
    • Kb Figure 8 To Hold 1:00
    • End of interval 0:15
    • Alternating Clean To Lunge 1:00
    • End of interval 0:15
    • In Renegade Rows 1:00
    • End of interval 0:15
    • Around The World Vest/resistance Planks 2:00
    • End of set 1:30
    • Double Kettlebell Squats 1:00
    • End of interval 0:15
    • Superman Push Ups 0:30
    • End of interval 0:15
    • Kb Figure 8 To Hold 1:00
    • End of interval 0:15
    • Alternating Clean To Lunge 1:00
    • End of interval 0:15
    • In Renegade Rows 1:00
    • End of interval 0:15
    • Around The World Vest/resistance Planks 2:00

  • Beginner HIIT (20:30)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 5:00
    • High Intensity 0:30
    • Low Intensity 1:30
    • High Intensity 0:30
    • Low Intensity 1:30
    • High Intensity 0:30
    • Low Intensity 1:30
    • High Intensity 0:30
    • Low Intensity 1:30
    • High Intensity 0:30
    • Low Intensity 1:30
    • High Intensity 0:30
    • Cooldown 5:00

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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