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  • Month 2 (16:55)

    Exercises:
    • Warm Up
    • Work
    • Rest
    • Warm-up 5:00
    • Work 0:30
    • Rest 0:10
    • Work 0:30
    • Rest 0:10
    • Work 0:15
    • Rest 0:15
    • Work 0:45
    • Rest 0:30
    • Work 0:20
    • Rest 0:20
    • Work 0:20
    • Rest 0:10
    • Work 0:10
    • Rest 0:10
    • Work 0:10
    • Rest 0:40
    • Work 0:15
    • Rest 0:15
    • Work 0:15
    • Rest 0:45
    • Work 5:00

  • HIIT Timer (20:40)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 0:30
    • High Intensity 0:40
    • Low Intensity 0:20
    • High Intensity 0:40
    • Low Intensity 0:20
    • High Intensity 0:40
    • Low Intensity 0:20
    • High Intensity 0:40
    • Low Intensity 0:20
    • High Intensity 0:40
    • Low Intensity 0:20
    • High Intensity 0:40
    • Low Intensity 0:20
    • High Intensity 0:40
    • Low Intensity 0:20
    • High Intensity 0:40
    • Low Intensity 0:20
    • High Intensity 0:40
    • Low Intensity 0:20
    • High Intensity 0:40
    • Low Intensity 0:20
    • High Intensity 0:40
    • Low Intensity 0:20
    • High Intensity 0:40
    • Low Intensity 0:20
    • High Intensity 0:40
    • Low Intensity 0:20
    • High Intensity 0:40
    • Low Intensity 0:20
    • High Intensity 0:40
    • Low Intensity 0:20
    • High Intensity 0:40
    • Low Intensity 0:20
    • High Intensity 0:40
    • Low Intensity 0:20
    • High Intensity 0:40
    • Low Intensity 0:20
    • High Intensity 0:40
    • Low Intensity 0:20
    • High Intensity 0:40
    • Cooldown 0:30

  • Unnamed Timer (5:00)

    Exercises:
    • Interval 0
    • Interval 1
    • Interval 0 0:10
    • Interval 1 0:50
    • Interval 0 0:10
    • Interval 1 0:50
    • Interval 0 0:10
    • Interval 1 0:50
    • Interval 0 0:10
    • Interval 1 0:50
    • Interval 0 0:10
    • Interval 1 0:50

  • Beginner Kettlebell (29:45)

    Exercises:
    • Bootstrapper
    • Spiderman Crawl With Twist
    • Alternating Forward Prisoner Lunge
    • Side To Side Stretch Lunge
    • Halo Left
    • Halo Right
    • 2 Hand Swing
    • Push Up
    • 1-hand Swing Left
    • 1-hand Swing Right
    • Goblet Squat
    • Bodyweight Row
    • Suitcase Deadlift Left
    • Suitcase Deadlift Right
    • Floor Press Left
    • Floor Press Right
    • Low Plank
    • Row - Left
    • Row - Right
    • Front Squat Left
    • Front Squat Right
    • Getup Sit-up Left
    • Getup Sit-up Right
    • Dead Clean Left
    • Dead Clean Right
    • Overhead Press Left
    • Overhead Press Right
    • Hand To Hand Swing
    • Low Windmill Left
    • Low Windmill Right
    • Static Lunge Left
    • Static Lunge Right
    • High Plank On Knees
    • Jumping Jacks
    • Bootstrapper 0:45
    • End of interval 0:15
    • Spiderman Crawl With Twist 0:45
    • End of interval 0:15
    • Alternating Forward Prisoner Lunge 0:45
    • End of interval 0:15
    • Side-to-side Stretch Lunge 0:45
    • End of timer 0:15
    • Halo Left 0:30
    • Halo Right 0:30
    • End of timer 1:00
    • 2-hand Swing 1:00
    • End of interval 0:15
    • Push Up 0:30
    • End of timer 0:30
    • 1-Hand Swing Left 0:30
    • 1-Hand Swing Right 0:30
    • End of timer 0:15
    • Goblet Squat 0:30
    • End of interval 0:15
    • Bodyweight Row 0:30
    • End of timer 0:30
    • Suitcase Deadlift Left 0:30
    • Suitcase Deadlift Right 0:30
    • End of timer 0:15
    • Floor Press Left 0:30
    • Floor Press Right 0:30
    • End of timer 0:15
    • Low Plank 1:00
    • End of timer 0:30
    • Row Left 0:30
    • Row Right 0:30
    • End of timer 0:15
    • Front Squat Left 0:30
    • Front Squat Right 0:30
    • End of timer 0:15
    • Getup Sit-Up Left 0:30
    • Getup Sit-Up Right 0:30
    • End of timer 0:30
    • Dead Clean Left 0:30
    • Dead Clean Right 0:30
    • End of timer 0:15
    • Overhead Press Left 0:30
    • Overhead Press Right 0:30
    • End of timer 0:15
    • Push Up 0:30
    • End of timer 0:30
    • Hand-to-Hand Swing 1:00
    • End of timer 0:15
    • Low Windmill Left 0:30
    • Low Windmill Right 0:30
    • End of timer 0:15
    • Static Lunge Left 0:30
    • Static Lunge Right 0:30
    • End of timer 0:30
    • 1-Hand Swing Left 0:30
    • 1-Hand Swing Right 0:30
    • End of timer 0:15
    • High Plank on Knees 1:00
    • End of timer 0:15
    • Jumping Jacks 0:30

  • Squat to Press to Swing (4:00)

    Exercises:
    • Squat & Press Left
    • Two Handed Swings
    • Squat & Press Right
    • Squat, Press (Left) 0:30
    • Two Handed Swings 0:30
    • Squat, Press (Right) 0:30
    • Two Handed Swings 0:30
    • Squat, Press (Left) 0:30
    • Two Handed Swings 0:30
    • Squat, Press (Right) 0:30
    • Two Handed Swings 0:30

  • Where Have You Been (12:00)

    Exercises:
    • Jump Tuck Press
    • Donkey Press
    • Mtn Climber With Abs
    • Commando Roll Out Push Up
    • Jump Tuck Press 0:50
    • End of interval 0:10
    • Donkey Press 0:50
    • End of interval 0:10
    • Mtn Climber With Abs 0:50
    • End of interval 0:10
    • Commando Roll Out Push Up 0:50
    • End of set 0:15
    • Jump Tuck Press 0:50
    • End of interval 0:10
    • Donkey Press 0:50
    • End of interval 0:10
    • Mtn Climber With Abs 0:50
    • End of interval 0:10
    • Commando Roll Out Push Up 0:50
    • End of set 0:15
    • Jump Tuck Press 0:50
    • End of interval 0:10
    • Donkey Press 0:50
    • End of interval 0:10
    • Mtn Climber With Abs 0:50
    • End of interval 0:10
    • Commando Roll Out Push Up 0:50

  • TRX Workout 1 (29:55)

    Exercises:
    • Warm Up
    • Trx Squats (100)
    • Body Rows (100)
    • Chest Press (100)
    • Sprinter Start - Right Leg (30)
    • Sprinter Start - Left Leg (30)
    • Squat Row (30)
    • Single Leg Squat Left (10-12) 3010 X 3
    • Single Leg Squat Right (10-12) 3010 X 3
    • Trx Burpees / Lunges (10)
    • Trx Shoulder Press (10)
    • I Raise (10)
    • Y Raise (10)
    • T Raise (10)
    • W Raise (10)
    • Face Pull (10)
    • Rest
    • Trx Elbow Get Ups With Crunch
    • Trx Atomic Pike
    • Trx Bicycle (20)
    • Trx Crunch (20)
    • Trx Oblique Swing (20)
    • Trx Atomic Oblique Crunch (20)
    • Warm Up 4:00
    • TRX Squats (100) 2:30
    • Body Rows (100) 2:30
    • Chest Press (100) 2:30
    • Sprinter Start - Right Leg (30) 0:45
    • Sprinter Start - Left Leg (30) 0:45
    • Squat Row (30) 0:45
    • Single Leg Squat Left (10-12) 3010 X 3 2:00
    • Single Leg Squat Right (10-12) 3010 X 3 2:00
    • TRX Burpees / Lunges (10) 0:30
    • TRX Shoulder Press (10) 0:20
    • I Raise (10) 0:20
    • Y Raise (10) 0:20
    • T Raise (10) 0:20
    • W Raise (10) 0:20
    • Face Pull (10) 0:20
    • TRX Burpees / Lunges (10) 0:20
    • TRX Shoulder Press (10) 0:20
    • I Raise (10) 0:20
    • Y Raise (10) 0:20
    • T Raise (10) 0:20
    • W Raise (10) 0:20
    • Face Pull (10) 0:20
    • TRX Burpees / Lunges (10) 0:20
    • TRX Shoulder Press (10) 0:20
    • I Raise (10) 0:20
    • Y Raise (10) 0:20
    • T Raise (10) 0:20
    • W Raise (10) 0:20
    • Face Pull (10) 0:20
    • Rest 0:40
    • TRX Elbow Get Ups With Crunch 0:40
    • TRX Atomic Pike 1:00
    • TRX Bicycle (20) 0:40
    • TRX Crunch (20) 0:40
    • TRX Oblique Swing (20) 0:40
    • TRX Atomic Oblique Crunch (20) 0:40

  • Boot Camp Met Train (12:15)

    • Round 1 1:10
    • Break 0:25
    • Round 2 1:10
    • Break 0:25
    • Round 3 1:10
    • Break 0:25
    • Round 4 1:10
    • Break 0:25
    • Round 5 1:10
    • Break 0:25
    • Round 6 1:10
    • Break 0:25
    • Round 7 1:10
    • Break 0:25
    • Round 8 1:10

  • Week 1 Day 5 (31:00)

    Exercises:
    • Jog
    • Walk
    • Brisk Walk 5:00
    • Jog 1:00
    • Walk 1:30
    • Jog 1:00
    • Walk 1:30
    • Jog 1:00
    • Walk 1:30
    • Jog 1:00
    • Walk 1:30
    • Jog 1:00
    • Walk 1:30
    • Jog 1:00
    • Walk 1:30
    • Jog 1:00
    • Walk 1:30
    • Jog 1:00
    • Walk 1:30
    • Jog 1:00
    • Cooldown 5:00

  • Plank Bodyweight Workout (9:00)

    Exercises:
    • Plank With Arm Lift
    • Right Side Plank With Reach Under Rotation
    • Left Side Plank With Reach Under Rotation
    • Right Leg 3 Point Plank
    • Left Leg 3 Point Plank
    • Plank with Arm Lift 0:50
    • End of interval 0:10
    • Right Side Plank with Reach Under Rotation 0:50
    • End of interval 0:10
    • Left Side Plank with Reach Under Rotation 0:50
    • End of interval 0:10
    • Right Leg 3 Point Plank 0:25
    • End of interval 0:10
    • Left Leg 3 Point Plank 0:25
    • End of set 1:00
    • Plank with Arm Lift 0:50
    • End of interval 0:10
    • Right Side Plank with Reach Under Rotation 0:50
    • End of interval 0:10
    • Left Side Plank with Reach Under Rotation 0:50
    • End of interval 0:10
    • Right Leg 3 Point Plank 0:25
    • End of interval 0:10
    • Left Leg 3 Point Plank 0:25

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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