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  • Week 1 Day 1 (26:00)

    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
    • Cooldown 5:00

  • Aerobic Step (40:00)

    Exercises:
    • Aerobic Step
    • Aerobic Step 40:00

  • Metabolic Training (23:50)

    Exercises:
    • Exercise 1
    • Exercise 2
    • Exercise 3
    • Exercise 4
    • Exercise 5
    • Exercise 6
    • Exercise 7
    • Exercise 8
    • Exercise 1 1:00
    • End of interval 0:25
    • Exercise 2 1:00
    • End of interval 0:25
    • Exercise 3 1:00
    • End of interval 0:25
    • Exercise 4 1:00
    • End of interval 0:25
    • Exercise 5 1:00
    • End of interval 0:25
    • Exercise 6 1:00
    • End of interval 0:25
    • Exercise 7 1:00
    • End of interval 0:25
    • Exercise 8 1:00
    • End of set 2:00
    • Exercise 1 1:00
    • End of interval 0:25
    • Exercise 2 1:00
    • End of interval 0:25
    • Exercise 3 1:00
    • End of interval 0:25
    • Exercise 4 1:00
    • End of interval 0:25
    • Exercise 5 1:00
    • End of interval 0:25
    • Exercise 6 1:00
    • End of interval 0:25
    • Exercise 7 1:00
    • End of interval 0:25
    • Exercise 8 1:00

  • Tabata (4:00)

    Exercises:
    • High Intensity
    • Low Intensity
    • High Intensity 0:20
    • Low Intensity 0:10
    • High Intensity 0:20
    • Low Intensity 0:10
    • High Intensity 0:20
    • Low Intensity 0:10
    • High Intensity 0:20
    • Low Intensity 0:10
    • High Intensity 0:20
    • Low Intensity 0:10
    • High Intensity 0:20
    • Low Intensity 0:10
    • High Intensity 0:20
    • Low Intensity 0:10
    • High Intensity 0:20
    • Cooldown 0:10

  • Strength (5:00)

    Exercises:
    • Lift
    • Lift 0:30
    • Lift 0:30
    • Lift 0:30
    • Lift 0:30
    • Lift 0:30
    • Lift 0:30
    • Lift 0:30
    • Lift 0:30
    • Lift 0:30
    • Lift 0:30

  • Capoeira HIIT 1 (51:11)

    Exercises:
    • Prepara
    • Aquecimento
    • Recupera
    • 40s+10s 1
    • 40s+10s 2
    • 40s+10s 3
    • 40s+10s 4
    • 40s+10s 5
    • 40s+10s 6
    • 40s+10s 7
    • 40s+10s 8
    • 40s+10s 9
    • 40s+10s 10
    • 60s+15s 1
    • 60s+15s 2
    • 60s+15s 3
    • 60s+15s 4
    • 60s+15s 5
    • 60s+15s 6
    • 60s+15s 7
    • 60s+15s 8
    • 60s+15s 9
    • 60s+15s 10
    • 20s+5s 1
    • 20s+5s 2
    • 20s+5s 3
    • 20s+5s 4
    • 20s+5s 5
    • 20s+5s 6
    • 20s+5s 7
    • 20s+5s 8
    • 20s+5s 9
    • 20s+5s 10
    • Jogo
    • Prepara 0:05
    • Aquecimento 6:00
    • Recupera 2:00
    • 40s+10s 1 0:50
    • 40s+10s 1 0:20
    • 40s+10s 2 0:50
    • 40s+10s 2 0:20
    • 40s+10s 3 0:50
    • 40s+10s 3 0:20
    • 40s+10s 4 0:50
    • 40s+10s 4 0:20
    • 40s+10s 5 0:50
    • 40s+10s 5 0:20
    • 40s+10s 6 0:50
    • 40s+10s 6 0:20
    • 40s+10s 7 0:50
    • 40s+10s 7 0:20
    • 40s+10s 8 0:50
    • 40s+10s 8 0:20
    • 40s+10s 9 0:50
    • 40s+10s 9 0:20
    • 40s+10s 10 0:50
    • 40s+10s 10 1:02
    • 60s+15s 1 1:15
    • 60s+15s 1 0:30
    • 60s+15s 2 1:15
    • 60s+15s 2 0:30
    • 60s+15s 3 1:15
    • 60s+15s 3 0:30
    • 60s+15s 4 1:15
    • 60s+15s 4 0:30
    • 60s+15s 5 1:15
    • 60s+15s 5 0:30
    • 60s+15s 6 1:15
    • 60s+15s 6 0:30
    • 60s+15s 7 1:15
    • 60s+15s 7 0:30
    • 60s+15s 8 1:15
    • 60s+15s 8 0:30
    • 60s+15s 9 1:15
    • 60s+15s 9 0:30
    • 60s+15s 10 1:15
    • 60s+15s 10 1:02
    • 20s+5s 1 0:25
    • 20s+5s 1 0:10
    • 20s+5s 2 0:25
    • 20s+5s 2 0:10
    • 20s+5s 3 0:25
    • 20s+5s 3 0:10
    • 20s+5s 4 0:25
    • 20s+5s 4 0:10
    • 20s+5s 5 0:25
    • 20s+5s 5 0:10
    • 20s+5s 6 0:25
    • 20s+5s 6 0:10
    • 20s+5s 7 0:25
    • 20s+5s 7 0:10
    • 20s+5s 8 0:25
    • 20s+5s 8 0:10
    • 20s+5s 9 0:25
    • 20s+5s 9 0:10
    • 20s+5s 10 0:25
    • 20s+5s 10 1:02
    • Jogo 6:00

  • Capoeira HIIT 2 (51:11)

    Exercises:
    • Prepara
    • Aquecimento
    • Recupera
    • 60s 1
    • 60s 2
    • 60s 3
    • 60s 4
    • 60s 5
    • 60s 6
    • 60s 7
    • 60s 8
    • 60s 9
    • 60s 10
    • 20s 1
    • 20s 2
    • 20s 3
    • 20s 4
    • 20s 5
    • 20s 6
    • 20s 7
    • 20s 8
    • 20s 9
    • 20s 10
    • 40s 1
    • 40s 2
    • 40s 3
    • 40s 4
    • 40s 5
    • 40s 6
    • 40s 7
    • 40s 8
    • 40s 9
    • 40s 10
    • Jogo
    • Prepara 0:05
    • Aquecimento 6:00
    • Recupera 2:00
    • 60s 1 1:00
    • 60s 1 0:30
    • 60s 2 1:00
    • 60s 2 0:33
    • 60s 3 1:00
    • 60s 3 0:36
    • 60s 4 1:00
    • 60s 4 0:39
    • 60s 5 1:00
    • 60s 5 0:42
    • 60s 6 1:00
    • 60s 6 0:45
    • 60s 7 1:00
    • 60s 7 0:48
    • 60s 8 1:00
    • 60s 8 0:51
    • 60s 9 1:00
    • 60s 9 0:54
    • 60s 10 1:00
    • 60s 10 1:30
    • 20s 1 0:20
    • 20s 1 0:10
    • 20s 2 0:20
    • 20s 2 0:11
    • 20s 3 0:20
    • 20s 3 0:12
    • 20s 4 0:20
    • 20s 4 0:13
    • 20s 5 0:20
    • 20s 5 0:14
    • 20s 6 0:20
    • 20s 6 0:15
    • 20s 7 0:20
    • 20s 7 0:16
    • 20s 8 0:20
    • 20s 8 0:17
    • 20s 9 0:20
    • 20s 9 0:18
    • 20s 10 0:20
    • 20s 10 1:30
    • 40s 1 0:40
    • 40s 1 0:20
    • 40s 2 0:40
    • 40s 2 0:22
    • 40s 3 0:40
    • 40s 3 0:24
    • 40s 4 0:40
    • 40s 4 0:26
    • 40s 5 0:40
    • 40s 5 0:28
    • 40s 6 0:40
    • 40s 6 0:30
    • 40s 7 0:40
    • 40s 7 0:32
    • 40s 8 0:40
    • 40s 8 0:34
    • 40s 9 0:40
    • 40s 9 0:36
    • 40s 10 0:40
    • 40s 10 1:30
    • Jogo 6:00

  • Capoeira HIIT 3 (51:11)

    Exercises:
    • Prepara
    • Aquecimento
    • Recupera
    • 20s 1
    • 20s 2
    • 20s 3
    • 20s 4
    • 20s 5
    • 20s 6
    • 20s 7
    • 20s 8
    • 20s 9
    • 20s 10
    • 40s 1
    • 40s 2
    • 40s 3
    • 40s 4
    • 40s 5
    • 40s 6
    • 40s 7
    • 40s 8
    • 40s 9
    • 40s 10
    • 60s 1
    • 60s 2
    • 60s 3
    • 60s 4
    • 60s 5
    • 60s 6
    • 60s 7
    • 60s 8
    • 60s 9
    • 60s 10
    • Jogo
    • Prepara 0:05
    • Aquecimento 6:00
    • Recupera 2:00
    • 20s 1 0:20
    • 20s 1 0:10
    • 20s 2 0:20
    • 20s 2 0:11
    • 20s 3 0:20
    • 20s 3 0:12
    • 20s 4 0:20
    • 20s 4 0:13
    • 20s 5 0:20
    • 20s 5 0:14
    • 20s 6 0:20
    • 20s 6 0:15
    • 20s 7 0:20
    • 20s 7 0:16
    • 20s 8 0:20
    • 20s 8 0:17
    • 20s 9 0:20
    • 20s 9 0:18
    • 20s 10 0:20
    • 20s 10 1:30
    • 40s 1 0:40
    • 40s 1 0:20
    • 40s 2 0:40
    • 40s 2 0:22
    • 40s 3 0:40
    • 40s 3 0:24
    • 40s 4 0:40
    • 40s 4 0:26
    • 40s 5 0:40
    • 40s 5 0:28
    • 40s 6 0:40
    • 40s 6 0:30
    • 40s 7 0:40
    • 40s 7 0:32
    • 40s 8 0:40
    • 40s 8 0:34
    • 40s 9 0:40
    • 40s 9 0:36
    • 40s 10 0:40
    • 40s 10 1:30
    • 60s 1 1:00
    • 60s 1 0:30
    • 60s 2 1:00
    • 60s 2 0:33
    • 60s 3 1:00
    • 60s 3 0:36
    • 60s 4 1:00
    • 60s 4 0:39
    • 60s 5 1:00
    • 60s 5 0:42
    • 60s 6 1:00
    • 60s 6 0:45
    • 60s 7 1:00
    • 60s 7 0:48
    • 60s 8 1:00
    • 60s 8 0:51
    • 60s 9 1:00
    • 60s 9 0:54
    • 60s 10 1:00
    • 60s 10 1:30
    • Jogo 6:00

  • Capoeira HIIT 4 (51:11)

    Exercises:
    • Prepara
    • Aquecimento
    • Recupera
    • 20s 1
    • 40s 1
    • 60s 1
    • 20s 2
    • 40s 2
    • 60s 2
    • 20s 3
    • 40s 3
    • 60s 3
    • 20s 4
    • 40s 4
    • 60s 4
    • 20s 5
    • 40s 5
    • 60s 5
    • 20s 6
    • 40s 6
    • 60s 6
    • 20s 7
    • 40s 7
    • 60s 7
    • 20s 8
    • 40s 8
    • 60s 8
    • 20s 9
    • 40s 9
    • 60s 9
    • 20s 10
    • 40s 10
    • 60s 10
    • Jogo
    • Prepara 0:05
    • Aquecimento 6:00
    • Recupera 2:00
    • 20s 1 0:20
    • 20s 1 0:10
    • 40s 1 0:40
    • 40s 1 0:20
    • 60s 1 1:00
    • 60s 1 0:30
    • 20s 2 0:20
    • 20s 2 0:11
    • 40s 2 0:40
    • 40s 2 0:22
    • 60s 2 1:00
    • 60s 2 1:04
    • 20s 3 0:20
    • 20s 3 0:12
    • 40s 3 0:40
    • 40s 3 0:24
    • 60s 3 1:00
    • 60s 3 0:36
    • 20s 4 0:20
    • 20s 4 0:13
    • 40s 4 0:40
    • 40s 4 0:26
    • 60s 4 1:00
    • 60s 4 1:10
    • 20s 5 0:20
    • 20s 5 0:14
    • 40s 5 0:40
    • 40s 5 0:28
    • 60s 5 1:00
    • 60s 5 0:42
    • 20s 6 0:20
    • 20s 6 0:15
    • 40s 6 0:40
    • 40s 6 0:30
    • 60s 6 1:00
    • 60s 6 1:16
    • 20s 7 0:20
    • 20s 7 0:16
    • 40s 7 0:40
    • 40s 7 0:32
    • 60s 7 1:00
    • 60s 7 0:48
    • 20s 8 0:20
    • 20s 8 0:17
    • 40s 8 0:40
    • 40s 8 0:34
    • 60s 8 1:00
    • 60s 8 1:22
    • 20s 9 0:20
    • 20s 9 0:18
    • 40s 9 0:40
    • 40s 9 0:36
    • 60s 9 1:00
    • 60s 9 0:54
    • 20s 10 0:20
    • 20s 10 0:19
    • 40s 10 0:40
    • 40s 10 0:38
    • 60s 10 1:00
    • 60s 10 1:29
    • Jogo 6:00

  • Explosão (4:59)

    Exercises:
    • Prepara
    • 5s 1
    • 5s 2
    • 5s 3
    • 5s 4
    • 5s 5
    • 5s 6
    • 5s 7
    • 5s 8
    • 10s 1
    • 10s 2
    • 10s 3
    • 10s 4
    • 20s 1
    • 20s 2
    • 30s 1
    • 30s 2
    • Prepara 0:05
    • 5s 1 0:05
    • 5s 1 0:02
    • 5s 2 0:05
    • 5s 2 0:02
    • 5s 3 0:05
    • 5s 3 0:02
    • 5s 4 0:05
    • 5s 4 0:02
    • 5s 5 0:05
    • 5s 5 0:02
    • 5s 6 0:05
    • 5s 6 0:02
    • 5s 7 0:05
    • 5s 7 0:02
    • 5s 8 0:05
    • 5s 8 0:10
    • 10s 1 0:10
    • 10s 1 0:05
    • 10s 2 0:10
    • 10s 2 0:05
    • 10s 3 0:10
    • 10s 3 0:05
    • 10s 4 0:10
    • 10s 4 0:20
    • 20s 1 0:20
    • 20s 1 0:10
    • 20s 2 0:20
    • 20s 2 0:30
    • 30s 1 0:30
    • 30s 1 0:15
    • 30s 2 0:30

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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