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  • Pt (58:00)

    Exercises:
    • Two Arm Overhead Split Squat
    • Single Arm Single Leg Reach And Touch
    • Front Lateral Squat
    • Single Arm Single Leg Squat And Reach
    • Spiderman Pushup
    • Two Point Single Arm Dumbbell Row
    • Upright Row
    • Single Leg Rotations
    • Kick Thru
    • Dumbbell Crawl
    • Two Arm Overhead Split Squat 1:00
    • End of interval 0:05
    • Single Arm Single Leg Reach And Touch 1:00
    • End of interval 0:05
    • Front Lateral Squat 1:00
    • End of interval 0:05
    • Single Arm Single Leg Squat And Reach 1:00
    • End of interval 0:05
    • Spiderman Pushup 1:00
    • End of interval 0:05
    • Two Point Single Arm Dumbbell Row 1:00
    • End of interval 0:05
    • Upright Row 1:00
    • End of interval 0:05
    • Single Leg Rotations 1:00
    • End of interval 0:05
    • Kick Thru 1:00
    • End of interval 0:05
    • Dumbbell Crawl 1:00
    • End of set 5:00
    • Two Arm Overhead Split Squat 1:00
    • End of interval 0:05
    • Single Arm Single Leg Reach And Touch 1:00
    • End of interval 0:05
    • Front Lateral Squat 1:00
    • End of interval 0:05
    • Single Arm Single Leg Squat And Reach 1:00
    • End of interval 0:05
    • Spiderman Pushup 1:00
    • End of interval 0:05
    • Two Point Single Arm Dumbbell Row 1:00
    • End of interval 0:05
    • Upright Row 1:00
    • End of interval 0:05
    • Single Leg Rotations 1:00
    • End of interval 0:05
    • Kick Thru 1:00
    • End of interval 0:05
    • Dumbbell Crawl 1:00
    • End of set 5:00
    • Two Arm Overhead Split Squat 1:00
    • End of interval 0:05
    • Single Arm Single Leg Reach And Touch 1:00
    • End of interval 0:05
    • Front Lateral Squat 1:00
    • End of interval 0:05
    • Single Arm Single Leg Squat And Reach 1:00
    • End of interval 0:05
    • Spiderman Pushup 1:00
    • End of interval 0:05
    • Two Point Single Arm Dumbbell Row 1:00
    • End of interval 0:05
    • Upright Row 1:00
    • End of interval 0:05
    • Single Leg Rotations 1:00
    • End of interval 0:05
    • Kick Thru 1:00
    • End of interval 0:05
    • Dumbbell Crawl 1:00
    • End of set 5:00
    • Two Arm Overhead Split Squat 1:00
    • End of interval 0:05
    • Single Arm Single Leg Reach And Touch 1:00
    • End of interval 0:05
    • Front Lateral Squat 1:00
    • End of interval 0:05
    • Single Arm Single Leg Squat And Reach 1:00
    • End of interval 0:05
    • Spiderman Pushup 1:00
    • End of interval 0:05
    • Two Point Single Arm Dumbbell Row 1:00
    • End of interval 0:05
    • Upright Row 1:00
    • End of interval 0:05
    • Single Leg Rotations 1:00
    • End of interval 0:05
    • Kick Thru 1:00
    • End of interval 0:05
    • Dumbbell Crawl 1:00

  • Legs & Shoulders (27:55)

    Exercises:
    • Jump Rope
    • Rest
    • High Knees
    • 4 Way Shoulder
    • Ankle Touches
    • Step Ups
    • Shoulder Press
    • Hamstring Curls
    • Upright Rows
    • Skaters
    • T Raises
    • Calf & Toe Raises
    • Jump Rope 1:00
    • Rest 0:10
    • High Knees 1:00
    • Rest 0:10
    • 4 Way Shoulder 1:00
    • Rest 0:10
    • Ankle Touches 1:00
    • Rest 0:10
    • Step Ups 0:45
    • Rest 0:15
    • Shoulder Press 0:45
    • Rest 0:15
    • Hamstring Curls 0:45
    • Rest 0:15
    • Upright Rows 0:45
    • Rest 0:15
    • Skaters 0:45
    • Rest 0:15
    • T-raises 0:45
    • Rest 0:15
    • Calf & Toe Raises 0:45
    • Rest 1:30
    • Step Ups 0:45
    • Rest 0:15
    • Shoulder Press 0:45
    • Rest 0:15
    • Hamstring Curls 0:45
    • Rest 0:15
    • Upright Rows 0:45
    • Rest 0:15
    • Skaters 0:45
    • Rest 0:15
    • T-raises 0:45
    • Rest 0:15
    • Calf & Toe Raises 0:45
    • Rest 1:30
    • Step Ups 0:45
    • Rest 0:15
    • Shoulder Press 0:45
    • Rest 0:15
    • Hamstring Curls 0:45
    • Rest 0:15
    • Upright Rows 0:45
    • Rest 0:15
    • Skaters 0:45
    • Rest 0:15
    • T-raises 0:45
    • Rest 0:15
    • Calf & Toe Raises 0:45

  • Boot Camp Met Train (13:45)

    • Round 1 1:00
    • Break 0:25
    • Round 2 1:00
    • Break 0:25
    • Round 3 1:00
    • Break 0:25
    • Round 4 1:00
    • Break 0:25
    • Round 5 1:00
    • Break 0:25
    • Round 6 1:00
    • Break 0:25
    • Round 7 1:00
    • Break 0:25
    • Round 8 1:00
    • Break 0:25
    • Round 9 1:00
    • Break 0:25
    • Round 10 1:00

  • Circuit Timer (13:50)

    Exercises:
    • Exercise 1
    • Exercise 2
    • Exercise 3
    • Exercise 4
    • Exercise 5
    • Exercise 6
    • Exercise 7
    • Exercise 1 0:20
    • End of interval 0:10
    • Exercise 2 0:20
    • End of interval 0:10
    • Exercise 3 0:20
    • End of interval 0:10
    • Exercise 4 0:20
    • End of interval 0:10
    • Exercise 5 0:20
    • End of interval 0:10
    • Exercise 6 0:20
    • End of interval 0:10
    • Exercise 7 0:20
    • End of set 0:10
    • Exercise 1 0:20
    • End of interval 0:10
    • Exercise 2 0:20
    • End of interval 0:10
    • Exercise 3 0:20
    • End of interval 0:10
    • Exercise 4 0:20
    • End of interval 0:10
    • Exercise 5 0:20
    • End of interval 0:10
    • Exercise 6 0:20
    • End of interval 0:10
    • Exercise 7 0:20
    • End of set 0:10
    • Exercise 1 0:20
    • End of interval 0:10
    • Exercise 2 0:20
    • End of interval 0:10
    • Exercise 3 0:20
    • End of interval 0:10
    • Exercise 4 0:20
    • End of interval 0:10
    • Exercise 5 0:20
    • End of interval 0:10
    • Exercise 6 0:20
    • End of interval 0:10
    • Exercise 7 0:20
    • End of set 0:10
    • Exercise 1 0:20
    • End of interval 0:10
    • Exercise 2 0:20
    • End of interval 0:10
    • Exercise 3 0:20
    • End of interval 0:10
    • Exercise 4 0:20
    • End of interval 0:10
    • Exercise 5 0:20
    • End of interval 0:10
    • Exercise 6 0:20
    • End of interval 0:10
    • Exercise 7 0:20

  • GT @ JD Bucket Set (20:00)

    Exercises:
    • Warm Up
    • Marathon 1
    • Threshold 1
    • Interval 1
    • Repetition 1
    • Marathon 2
    • Threshold 2
    • Interval 2
    • Repetition 2
    • Marathon 3
    • Threshold 3
    • Interval 3
    • Repetition 3
    • Marathon 4
    • Threshold 4
    • Interval 4
    • Repetition 4
    • Killer
    • Warm Up 3:00
    • Marathon 1 1:00
    • Threshold 1 1:00
    • Interval 1 1:00
    • Repetition 1 1:00
    • Marathon 2 1:00
    • Threshold 2 1:00
    • Interval 2 1:00
    • Repetition 2 1:00
    • Marathon 3 1:00
    • Threshold 3 1:00
    • Interval 3 1:00
    • Repetition 3 1:00
    • Marathon 4 1:00
    • Threshold 4 1:00
    • Interval 4 1:00
    • Repetition 4 1:00
    • Killer 1:00

  • Intense HIIT (19:30)

    Exercises:
    • Warmup
    • High Intensity
    • Low Intensity
    • Cooldown
    • Warmup 5:00
    • 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 5:00

  • Lean Lust (11:50)

    Exercises:
    • Sandbag Swings
    • Crab Walk Kicks And Mountain Climbers
    • Sandbag Side Lunge And Squat
    • Push Up And Box Press Up
    • Plank Slide Sand Bag (2 Hops Of The Feet)
    • Elevated Push Up Bring Knees To Elbow
    • Sandbag Swings 0:50
    • End of interval 0:10
    • Crab Walk Kicks And Mountain Climbers 0:50
    • End of interval 0:10
    • Sandbag Side Lunge And Squat 0:50
    • End of interval 0:10
    • Push Up And Box Press Up 0:50
    • End of interval 0:10
    • Plank Slide Sand Bag (2 Hops Of The Feet) 0:50
    • End of interval 0:10
    • Elevated Push Up Bring Knees To Elbow 0:50
    • End of set 0:10
    • Sandbag Swings 0:50
    • End of interval 0:10
    • Crab Walk Kicks And Mountain Climbers 0:50
    • End of interval 0:10
    • Sandbag Side Lunge And Squat 0:50
    • End of interval 0:10
    • Push Up And Box Press Up 0:50
    • End of interval 0:10
    • Plank Slide Sand Bag (2 Hops Of The Feet) 0:50
    • End of interval 0:10
    • Elevated Push Up Bring Knees To Elbow 0:50

  • 20 Minute Timer (20:00)

    Exercises:
    • Interval 0
    • Interval 0 20:00

  • Wide Awake (11:50)

    Exercises:
    • Prisoner Squat Jump & Elbow Knee Touch
    • 10 Mountain Climbs Clean Press Squat Press
    • Squat Front Raise
    • Under Touch Toe & 2 Elbow To Knee Jumps
    • Prisoner Squat Jump & Elbow Knee Touch 0:50
    • End of interval 0:10
    • 10 Mountain Climbs Clean Press Squat Press 0:50
    • End of interval 0:10
    • Squat Front Raise 0:50
    • End of interval 0:10
    • Under Touch Toe & 2 Elbow To Knee Jumps 0:50
    • End of set 0:10
    • Prisoner Squat Jump & Elbow Knee Touch 0:50
    • End of interval 0:10
    • 10 Mountain Climbs Clean Press Squat Press 0:50
    • End of interval 0:10
    • Squat Front Raise 0:50
    • End of interval 0:10
    • Under Touch Toe & 2 Elbow To Knee Jumps 0:50
    • End of set 0:10
    • Prisoner Squat Jump & Elbow Knee Touch 0:50
    • End of interval 0:10
    • 10 Mountain Climbs Clean Press Squat Press 0:50
    • End of interval 0:10
    • Squat Front Raise 0:50
    • End of interval 0:10
    • Under Touch Toe & 2 Elbow To Knee Jumps 0:50

  • Spin 2 (47:30)

    Exercises:
    • Ned - 5:00 - Et/mt - Fri
    • Op - 0:15 - Et - Opv
    • Ned - 0:45 - Et - Opv
    • Op - 0:30 - Et - Opv
    • Ned - 0:30 - Et - Opv
    • Op - 0:45 - Et - Opv
    • Ned - 0:15 - Et - Opv.
    • Op - 0:60 - Et - Opv
    • Ned - 0:15 - Mt - Opv
    • Ned - 0:30 - Mt - Opv.
    • Ned - 0:45 - Mt - Opv
    • Ned - 1:00 - Fri - Pause
    • Ned - 3:00 - Mt - Lv
    • Ned - 0:20 - Dt - Lv
    • Ned - 2:00 - Mt - Lv
    • Ned - 0:30 - Dt - Lv
    • Ned - 1:00 - Mt - Lv
    • Ned - 0:40 - Dt - Lv
    • Op - 1:30 - Et - B1
    • Ned - 1:00 - Et - B1
    • Op - 2:00 - Et - B2
    • Ned - 1:00 - Et - B2
    • Op - 3:00 - Et - B3
    • Ned - 1:00 - Et - Aktiv Pause
    • Op - 2:00 - Et - B4
    • Ned - 0:30 - Et - B4
    • Op - 5:00 - Et - B5
    • Ned - 1:00 - Et - B5
    • Op - 3:00 - Et - B6
    • Ned - 5:00 - Afspænding
    • Ned - 5:00 - ET/MT - Fri 5:00
    • Op - 0:15 - ET - Opv 0:15
    • Ned - 0:45 - ET - Opv 0:45
    • Op - 0:30 - ET - Opv 0:30
    • Ned - 0:30 - ET - Opv 0:30
    • Op - 0:45 - ET - Opv 0:45
    • Ned - 0:15 - ET - Opv 0:15
    • Op - 0:60 - ET - Opv 1:00
    • Ned - 0:15 - MT - Opv 0:15
    • Op - 0:45 - ET - Opv 0:45
    • Ned - 0:30 - MT - Opv 0:30
    • Op - 0:30 - ET - Opv 0:30
    • Ned - 0:45 - MT - Opv 0:45
    • Op - 0:15 - ET - Opv 0:15
    • Ned - 1:00 - Fri - Pause 1:00
    • Ned - 3:00 - MT - LV 3:00
    • Ned - 0:20 - DT - LV 0:20
    • Ned - 2:00 - MT - LV 2:00
    • Ned - 0:30 - DT - LV 0:30
    • Ned - 1:00 - MT - LV 1:00
    • Ned - 0:40 - DT - LV 0:40
    • Ned - 1:00 - Fri - Pause 1:00
    • Op - 1:30 - ET - B1 1:30
    • Ned - 1:00 - ET - B1 1:00
    • Op - 2:00 - ET - B2 2:00
    • Ned - 1:00 - ET - B2 1:00
    • Op - 3:00 - ET - B3 3:00
    • Ned - 1:00 - ET - Aktiv Pause 1:00
    • Op - 2:00 - ET - B4 2:00
    • Ned - 0:30 - ET - B4 0:30
    • Op - 5:00 - ET - B5 5:00
    • Ned - 1:00 - ET - B5 1:00
    • Op - 3:00 - ET - B6 3:00
    • Ned - 5:00 - Afspænding 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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