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  • 30-20-10 (26:00)

    Exercises:
    • Slow
    • Tempo
    • Fast 1
    • Fast 2
    • Fast 3
    • Fast 4
    • Fast 5
    • Slow 0:30
    • Tempo 0:20
    • Fast 1 0:10
    • Slow 0:30
    • Tempo 0:20
    • Fast 2 0:10
    • Slow 0:30
    • Tempo 0:20
    • Fast 3 0:10
    • Slow 0:30
    • Tempo 0:20
    • Fast 4 0:10
    • Slow 0:30
    • Tempo 0:20
    • Fast 5 0:10
    • End of set 2:00
    • Slow 0:30
    • Tempo 0:20
    • Fast 1 0:10
    • Slow 0:30
    • Tempo 0:20
    • Fast 2 0:10
    • Slow 0:30
    • Tempo 0:20
    • Fast 3 0:10
    • Slow 0:30
    • Tempo 0:20
    • Fast 4 0:10
    • Slow 0:30
    • Tempo 0:20
    • Fast 5 0:10
    • End of set 2:00
    • Slow 0:30
    • Tempo 0:20
    • Fast 1 0:10
    • Slow 0:30
    • Tempo 0:20
    • Fast 2 0:10
    • Slow 0:30
    • Tempo 0:20
    • Fast 3 0:10
    • Slow 0:30
    • Tempo 0:20
    • Fast 4 0:10
    • Slow 0:30
    • Tempo 0:20
    • Fast 5 0:10
    • End of set 2:00
    • Slow 0:30
    • Tempo 0:20
    • Fast 1 0:10
    • Slow 0:30
    • Tempo 0:20
    • Fast 2 0:10
    • Slow 0:30
    • Tempo 0:20
    • Fast 3 0:10
    • Slow 0:30
    • Tempo 0:20
    • Fast 4 0:10
    • Slow 0:30
    • Tempo 0:20
    • Fast 5 0:10

  • 9 Min Extreme (9:00)

    Exercises:
    • Squat Jump
    • Side Push Up
    • Mountain Climb
    • Tower Roll
    • Tower Raise
    • Burpees
    • Squat Jump 0:15
    • Side Push Up 0:15
    • Mountain Climb 0:15
    • Tower Roll 0:15
    • Tower Raise 0:15
    • Burpees 0:15
    • End of set 1:00
    • Squat Jump 0:15
    • Side Push Up 0:15
    • Mountain Climb 0:15
    • Tower Roll 0:15
    • Tower Raise 0:15
    • Burpees 0:15
    • End of set 1:00
    • Squat Jump 0:15
    • Side Push Up 0:15
    • Mountain Climb 0:15
    • Tower Roll 0:15
    • Tower Raise 0:15
    • Burpees 0:15
    • End of set 1:00
    • Squat Jump 0:15
    • Side Push Up 0:15
    • Mountain Climb 0:15
    • Tower Roll 0:15
    • Tower Raise 0:15
    • Burpees 0:15

  • Unnamed Timer (5:10)

    Exercises:
    • Interval 0
    • Interval 0 5:10

  • Booty Burn (22:20)

    Exercises:
    • Single Leg Squat
    • Donkey Leg Lift
    • Donkey Leg Swing
    • Plank Leg Lift
    • Lat Heel Touches
    • Single Leg Squat 0:50
    • End of interval 0:10
    • Donkey Leg Lift 0:50
    • End of interval 0:10
    • Donkey Leg Swing 0:50
    • End of interval 0:10
    • Plank Leg Lift 0:50
    • End of interval 0:10
    • Lat Heel Touches 0:50
    • End of set 1:00
    • Single Leg Squat 0:50
    • End of interval 0:10
    • Donkey Leg Lift 0:50
    • End of interval 0:10
    • Donkey Leg Swing 0:50
    • End of interval 0:10
    • Plank Leg Lift 0:50
    • End of interval 0:10
    • Lat Heel Touches 0:50
    • End of set 1:00
    • Single Leg Squat 0:50
    • End of interval 0:10
    • Donkey Leg Lift 0:50
    • End of interval 0:10
    • Donkey Leg Swing 0:50
    • End of interval 0:10
    • Plank Leg Lift 0:50
    • End of interval 0:10
    • Lat Heel Touches 0:50
    • End of set 1:00
    • Single Leg Squat 0:50
    • End of interval 0:10
    • Donkey Leg Lift 0:50
    • End of interval 0:10
    • Donkey Leg Swing 0:50
    • End of interval 0:10
    • Plank Leg Lift 0:50
    • End of interval 0:10
    • Lat Heel Touches 0:50

  • Cardio (11:00)

    Exercises:
    • Bob And Weaves
    • Steam Engines
    • Reverse Lunge Toe Touch
    • Bob And Weaves 1:00
    • End of interval 0:10
    • Steam Engines 1:00
    • End of interval 0:10
    • Reverse Lunge Toe Touch 1:00
    • End of set 0:30
    • Bob And Weaves 1:00
    • End of interval 0:10
    • Steam Engines 1:00
    • End of interval 0:10
    • Reverse Lunge Toe Touch 1:00
    • End of set 0:30
    • Bob And Weaves 1:00
    • End of interval 0:10
    • Steam Engines 1:00
    • End of interval 0:10
    • Reverse Lunge Toe Touch 1:00

  • Legs (22:20)

    Exercises:
    • Bridge Hip Thrusters
    • Lying Inner Thigh Lift
    • Standing Outer Thigh Lift
    • Calf Raises
    • Plank Knee Curl
    • Bridge Hip Thrusters 0:50
    • End of interval 0:10
    • Lying Inner Thigh Lift 0:50
    • End of interval 0:10
    • Standing Outer Thigh Lift 0:50
    • End of interval 0:10
    • Calf Raises 0:50
    • End of interval 0:10
    • Plank Knee Curl 0:50
    • End of set 1:00
    • Bridge Hip Thrusters 0:50
    • End of interval 0:10
    • Lying Inner Thigh Lift 0:50
    • End of interval 0:10
    • Standing Outer Thigh Lift 0:50
    • End of interval 0:10
    • Calf Raises 0:50
    • End of interval 0:10
    • Plank Knee Curl 0:50
    • End of set 1:00
    • Bridge Hip Thrusters 0:50
    • End of interval 0:10
    • Lying Inner Thigh Lift 0:50
    • End of interval 0:10
    • Standing Outer Thigh Lift 0:50
    • End of interval 0:10
    • Calf Raises 0:50
    • End of interval 0:10
    • Plank Knee Curl 0:50
    • End of set 1:00
    • Bridge Hip Thrusters 0:50
    • End of interval 0:10
    • Lying Inner Thigh Lift 0:50
    • End of interval 0:10
    • Standing Outer Thigh Lift 0:50
    • End of interval 0:10
    • Calf Raises 0:50
    • End of interval 0:10
    • Plank Knee Curl 0:50

  • Right Body Rock (11:50)

    Exercises:
    • Lunges
    • Starburst
    • Plank Hop
    • Pendulum
    • Lunges 0:50
    • End of interval 0:10
    • Starburst 0:50
    • End of interval 0:10
    • Plank Hop 0:50
    • End of interval 0:10
    • Pendulum 0:50
    • End of set 0:10
    • Lunges 0:50
    • End of interval 0:10
    • Starburst 0:50
    • End of interval 0:10
    • Plank Hop 0:50
    • End of interval 0:10
    • Pendulum 0:50
    • End of set 0:10
    • Lunges 0:50
    • End of interval 0:10
    • Starburst 0:50
    • End of interval 0:10
    • Plank Hop 0:50
    • End of interval 0:10
    • Pendulum 0:50

  • POSING PRACTICE (30:30)

    • Round 1 0:30
    • Break 0:20
    • Round 2 0:30
    • Break 0:20
    • Round 3 0:30
    • Break 0:20
    • Round 4 0:30
    • Break 0:20
    • Round 5 0:30
    • Break 0:20
    • Round 6 0:30
    • Break 0:20
    • Round 7 0:30
    • Break 0:20
    • Round 8 0:30
    • Break 0:20
    • Round 9 0:30
    • Break 0:20
    • Round 10 0:30
    • Break 0:20
    • Round 11 0:30
    • Break 0:20
    • Round 12 0:30
    • Break 0:20
    • Round 13 0:30
    • Break 0:20
    • Round 14 0:30
    • Break 0:20
    • Round 15 0:30
    • Break 0:20
    • Round 16 0:30
    • Break 0:20
    • Round 17 0:30
    • Break 0:20
    • Round 18 0:30
    • Break 0:20
    • Round 19 0:30
    • Break 0:20
    • Round 20 0:30
    • Break 0:20
    • Round 21 0:30
    • Break 0:20
    • Round 22 0:30
    • Break 0:20
    • Round 23 0:30
    • Break 0:20
    • Round 24 0:30
    • Break 0:20
    • Round 25 0:30
    • Break 0:20
    • Round 26 0:30
    • Break 0:20
    • Round 27 0:30
    • Break 0:20
    • Round 28 0:30
    • Break 0:20
    • Round 29 0:30
    • Break 0:20
    • Round 30 0:30
    • Break 0:20
    • Round 31 0:30
    • Break 0:20
    • Round 32 0:30
    • Break 0:20
    • Round 33 0:30
    • Break 0:20
    • Round 34 0:30
    • Break 0:20
    • Round 35 0:30
    • Break 0:20
    • Round 36 0:30
    • Break 0:20
    • Round 37 0:30

  • Hell Set 1 (34:00)

    Exercises:
    • Trx Burpees (25)
    • Trx Squat (25)
    • Jump Squats (25)
    • Jumping Squat Lunge (25)
    • Rest
    • I Raise (25)
    • T Raise (25)
    • W Raise (25)
    • Y Raise (25)
    • Face Pull (25)
    • Body Row (25)
    • Trx Crunches (25)
    • Trx Pikes (25)
    • Atomic Push Up (25)
    • Plank Squeeze
    • TRX Burpees (25) 1:00
    • TRX Squat (25) 1:00
    • Jump Squats (25) 1:00
    • Jumping Squat Lunge (25) 1:00
    • Rest 1:00
    • I Raise (25) 1:00
    • T Raise (25) 1:00
    • W Raise (25) 1:00
    • Y Raise (25) 1:00
    • Face Pull (25) 1:00
    • Body Row (25) 1:00
    • Rest 1:00
    • TRX Crunches (25) 1:00
    • TRX Pikes (25) 1:30
    • Atomic Push Up (25) 1:30
    • Plank Squeeze 1:00
    • TRX Burpees (25) 1:00
    • TRX Squat (25) 1:00
    • Jump Squats (25) 1:00
    • Jumping Squat Lunge (25) 1:00
    • Rest 1:00
    • I Raise (25) 1:00
    • T Raise (25) 1:00
    • W Raise (25) 1:00
    • Y Raise (25) 1:00
    • Face Pull (25) 1:00
    • Body Row (25) 1:00
    • Rest 1:00
    • TRX Crunches (25) 1:00
    • TRX Pikes (25) 1:30
    • Atomic Push Up (25) 1:30
    • Plank Squeeze 1:00

  • TRX Core Blast (5:10)

    Exercises:
    • Trx Atomic Pike
    • Trx Body Saw
    • TRX Atomic Pike 0:20
    • TRX Body Saw 0:10
    • End of set 0:10
    • TRX Atomic Pike 0:20
    • TRX Body Saw 0:10
    • End of set 0:10
    • TRX Atomic Pike 0:20
    • TRX Body Saw 0:10
    • End of set 0:10
    • TRX Atomic Pike 0:20
    • TRX Body Saw 0:10
    • End of set 0:10
    • TRX Atomic Pike 0:20
    • TRX Body Saw 0:10
    • End of set 0:10
    • TRX Atomic Pike 0:20
    • TRX Body Saw 0:10
    • End of set 0:10
    • TRX Atomic Pike 0:20
    • TRX Body Saw 0:10
    • End of set 0:10
    • TRX Atomic Pike 0:20
    • TRX Body Saw 0:10

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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