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  • Arms 8/12 (33:00)

    Exercises:
    • Dips
    • Rest
    • Bicep Curls, 30
    • 2 Hand Dumbbell Triceps Extension 50
    • Reverse Curls, 15
    • Dips 0:45
    • Rest 1:00
    • Dips 0:45
    • Rest 1:30
    • Bicep Curls, 30 1:00
    • Rest 1:00
    • Bicep Curls, 30 1:00
    • Rest 1:30
    • 2 Hand Dumbbell Triceps extension 50 1:00
    • Rest 1:00
    • 2 Hand Dumbbell Triceps extension 50 1:00
    • Rest 1:30
    • Reverse Curls, 15 1:00
    • Rest 1:00
    • Reverse Curls, 15 1:00
    • Rest 1:30
    • Dips 0:45
    • Rest 1:00
    • Dips 0:45
    • Rest 1:00
    • Bicep Curls, 30 1:00
    • Rest 1:00
    • Bicep Curls, 30 1:00
    • Rest 1:30
    • 2 Hand Dumbbell Triceps extension 50 1:00
    • Rest 1:00
    • 2 Hand Dumbbell Triceps extension 50 1:00
    • Rest 1:30
    • Reverse Curls, 15 1:00
    • Rest 1:00
    • Reverse Curls, 15 1:00

  • Dr K - 5 Minute (4:50)

    Exercises:
    • Lower Trap
    • Upper Trap
    • Torso Lift
    • Pushup Set
    • Diaphragm Breath
    • Lower Trap 0:50
    • End of interval 0:10
    • Upper Trap 0:50
    • End of interval 0:10
    • Torso Lift 0:50
    • End of interval 0:10
    • Pushup Set 0:50
    • End of interval 0:10
    • Diaphragm Breath 0:50

  • Set Tabata (45:10)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 0:05
    • 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
    • End of circuit 0:40
    • Warmup 0:05
    • 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
    • End of circuit 0:40
    • Warmup 0:05
    • 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
    • End of circuit 0:40
    • Warmup 0:05
    • 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
    • End of circuit 0:40
    • Warmup 0:05
    • 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
    • End of circuit 0:40
    • Warmup 0:05
    • 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
    • End of circuit 0:40
    • Warmup 0:05
    • 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
    • End of circuit 0:40
    • Warmup 0:05
    • 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
    • End of circuit 0:40
    • Warmup 0:05
    • 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
    • End of circuit 0:40
    • Warmup 0:05
    • 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

  • Spin 8 - 53 Min (1:02:27)

    Exercises:
    • Opvarmning - 3:14 - Fri
    • Op - 0:15 - Et
    • Ned - 0:45 - Et
    • Op - 0:30 - Et
    • Ned - 0:30 - Et
    • Op - 0:45 - Et
    • Ned - 0:15 - Et
    • Ned - 0:45 - Mt
    • Ned - 0:30 - Mt
    • Ned - 0:15 - Mt
    • Pause - 1:17 - Fri
    • Landv. Ned - 2:00 - Et
    • Op - 0:20 - Mt
    • Aktiv Pause - 0:30 - Fri
    • Bakke - Op - 1:30 - Et
    • Ned - 1:00 - Et
    • Bakke - Op - 2:30 - Et
    • Bakke - Op - 3:30 - Et
    • Ned - 2:48 - Mt
    • Bakke 2 - Op - 1:00 - Et
    • Op - 0:20 - Mt Kør Fra
    • Op - 1:32 - Et
    • Tempo - 2:34 - Mt
    • Ned - 0:55 - Et
    • Tempo - 1:10 - Mt
    • Ned - 1:28 - Et
    • Tempo - 0:52 - Mt
    • Ned - 1:12 - Et
    • Aktiv Pause - Tons - 1:25
    • Tons - Op - 0:20 - Max
    • Ned - 0:20 - Max
    • Fri - 0:20
    • Afspænding - 10:00 Min
    • Opvarmning - 3:14 - Fri 3:14
    • Op - 0:15 - ET 0:15
    • Ned - 0:45 - ET 0:45
    • Op - 0:30 - ET 0:30
    • Ned - 0:30 - ET 0:30
    • Op - 0:45 - ET 0:45
    • Ned - 0:15 - ET 0:15
    • Op - 0:15 - ET 0:15
    • Ned - 0:45 - MT 0:45
    • Op - 0:30 - ET 0:30
    • Ned - 0:30 - MT 0:30
    • Op - 0:45 - ET 0:45
    • Ned - 0:15 - MT 0:15
    • Pause - 1:17 - Fri 1:17
    • Landv. Ned - 2:00 - ET 2:00
    • Op - 0:20 - MT 0:20
    • Landv. Ned - 2:00 - ET 2:00
    • Op - 0:20 - MT 0:20
    • Landv. Ned - 2:00 - ET 2:00
    • Op - 0:20 - MT 0:20
    • Landv. Ned - 2:00 - ET 2:00
    • Op - 0:20 - MT 0:20
    • Aktiv pause - 0:30 - Fri 0:30
    • Bakke - Op - 1:30 - ET 1:30
    • Ned - 1:00 - ET 1:00
    • Bakke - Op - 2:30 - ET 2:30
    • Ned - 1:00 - ET 1:00
    • Bakke - Op - 3:30 - ET 3:30
    • Ned - 2:48 - MT 2:48
    • Bakke 2 - Op - 1:00 - ET 1:00
    • Op - 0:20 - MT kør fra 0:20
    • Ned - 0:30 - ET 0:30
    • Bakke 2 - Op - 1:00 - ET 1:00
    • Op - 0:20 - MT kør fra 0:20
    • Ned - 0:30 - ET 0:30
    • Op - 1:32 - ET 1:32
    • Op - 0:20 - MT kør fra 0:20
    • Tempo - 2:34 - MT 2:34
    • Ned - 0:55 - ET 0:55
    • Tempo - 1:10 - MT 1:10
    • Ned - 1:28 - ET 1:28
    • Tempo - 0:52 - MT 0:52
    • Ned - 1:12 - ET 1:12
    • Aktiv pause - TONS - 1:25 1:25
    • Tons - Op - 0:20 - max 0:20
    • Ned - 0:20 - Max 0:20
    • Fri - 0:20 0:20
    • Tons - Op - 0:20 - max 0:20
    • Ned - 0:20 - Max 0:20
    • Fri - 0:20 0:20
    • Tons - Op - 0:20 - max 0:20
    • Ned - 0:20 - Max 0:20
    • Fri - 0:20 0:20
    • Tons - Op - 0:20 - max 0:20
    • Ned - 0:20 - Max 0:20
    • Fri - 0:20 0:20
    • Tons - Op - 0:20 - max 0:20
    • Ned - 0:20 - Max 0:20
    • Afspænding - 10:00 min 10:00

  • AB Depletion (15:00)

    Exercises:
    • Ab Crunches
    • AB Crunches 1:00
    • End of interval 1:00
    • AB Crunches 1:00
    • End of interval 1:00
    • AB Crunches 1:00
    • End of interval 1:00
    • AB Crunches 1:00
    • End of interval 1:00
    • AB Crunches 1:00
    • End of interval 1:00
    • AB Crunches 1:00
    • End of interval 1:00
    • AB Crunches 1:00
    • End of interval 1:00
    • AB Crunches 1:00

  • Power Abs (11:00)

    Exercises:
    • Super Squads
    • Mountain Climber
    • Leg Lift
    • Side Squads
    • Super Squads 0:30
    • Mountain Climber 0:30
    • Leg Lift 0:30
    • Mountain Climber 0:30
    • Side Squads 0:30
    • Mountain Climber 0:30
    • End of set 1:00
    • Super Squads 0:30
    • Mountain Climber 0:30
    • Leg Lift 0:30
    • Mountain Climber 0:30
    • Side Squads 0:30
    • Mountain Climber 0:30
    • End of set 1:00
    • Super Squads 0:30
    • Mountain Climber 0:30
    • Leg Lift 0:30
    • Mountain Climber 0:30
    • Side Squads 0:30
    • Mountain Climber 0:30

  • Tabata (3:50)

    • Round 1 0:20
    • Break 0:10
    • Round 2 0:20
    • Break 0:10
    • Round 3 0:20
    • Break 0:10
    • Round 4 0:20
    • Break 0:10
    • Round 5 0:20
    • Break 0:10
    • Round 6 0:20
    • Break 0:10
    • Round 7 0:20
    • Break 0:10
    • Round 8 0:20

  • Single Tabata (10:50)

    Exercises:
    • Jump Squats
    • Rest
    • Warmup 5:00
    • Jump Squats 0:20
    • Rest 0:10
    • Jump Squats 0:20
    • Rest 0:10
    • Jump Squats 0:20
    • Rest 0:10
    • Jump Squats 0:20
    • Rest 0:10
    • Jump Squats 0:20
    • Rest 0:10
    • Jump Squats 0:20
    • Rest 0:10
    • Jump Squats 0:20
    • Rest 0:10
    • Jump Squats 0:20
    • Cooldown 2:00

  • Multiple Tabata Timer (18:20)

    Exercises:
    • Exercise 1
    • Rest
    • Exercise 2
    • Exercise 3
    • Exercise 4
    • Exercise 1 0:20
    • Rest 0:10
    • Exercise 1 0:20
    • Rest 0:10
    • Exercise 1 0:20
    • Rest 0:10
    • Exercise 1 0:20
    • Rest 0:10
    • Exercise 1 0:20
    • Rest 0:10
    • Exercise 1 0:20
    • Rest 0:10
    • Exercise 1 0:20
    • Rest 0:10
    • Exercise 1 0:20
    • End of timer 1:00
    • Exercise 2 0:20
    • Rest 0:10
    • Exercise 2 0:20
    • Rest 0:10
    • Exercise 2 0:20
    • Rest 0:10
    • Exercise 2 0:20
    • Rest 0:10
    • Exercise 2 0:20
    • Rest 0:10
    • Exercise 2 0:20
    • Rest 0:10
    • Exercise 2 0:20
    • Rest 0:10
    • Exercise 2 0:20
    • End of timer 1:00
    • Exercise 3 0:20
    • Rest 0:10
    • Exercise 3 0:20
    • Rest 0:10
    • Exercise 3 0:20
    • Rest 0:10
    • Exercise 3 0:20
    • Rest 0:10
    • Exercise 3 0:20
    • Rest 0:10
    • Exercise 3 0:20
    • Rest 0:10
    • Exercise 3 0:20
    • Rest 0:10
    • Exercise 3 0:20
    • End of timer 1:00
    • Exercise 4 0:20
    • Rest 0:10
    • Exercise 4 0:20
    • Rest 0:10
    • Exercise 4 0:20
    • Rest 0:10
    • Exercise 4 0:20
    • Rest 0:10
    • Exercise 4 0:20
    • Rest 0:10
    • Exercise 4 0:20
    • Rest 0:10
    • Exercise 4 0:20
    • Rest 0:10
    • Exercise 4 0:20

  • Interval Skipping (14:45)

    Exercises:
    • Warm Up
    • Medium
    • Fast
    • Rest
    • Cool Down
    • Warm Up 2:00
    • Medium 0:30
    • Fast 0:15
    • Rest 0:30
    • Medium 0:30
    • Fast 0:15
    • Rest 0:30
    • Medium 0:30
    • Fast 0:15
    • Rest 0:30
    • Medium 0:30
    • Fast 0:15
    • Rest 0:30
    • Medium 0:30
    • Fast 0:15
    • Rest 0:30
    • Medium 0:30
    • Fast 0:15
    • Rest 0:30
    • Medium 0:30
    • Fast 0:15
    • Rest 0:30
    • Medium 0:30
    • Fast 0:15
    • Rest 0:30
    • Medium 0:30
    • Fast 0:15
    • Cool Down 2:00

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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