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  • 12min Workout (8:50)

    Exercises:
    • High Intensity
    • Low Intensity
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50
    • Low Intensity 0:10
    • High Intensity 0:50

  • Back In Business (28:00)

    Exercises:
    • Bent Over Barbell Row
    • Barbell Deadlift
    • Cable Lat Pull Down Wide
    • Standing Close Grip Cable Row
    • Seated Cable Row
    • Standing Low Rope Row
    • Dual Grip Cable Lat Pulldown
    • Pull Up
    • Bent over Barbell Row 0:20
    • End of interval 0:20
    • Barbell Deadlift 0:20
    • End of interval 0:20
    • Cable Lat Pull down Wide 0:20
    • End of interval 0:20
    • Barbell Deadlift 0:20
    • End of interval 0:20
    • Standing Close Grip Cable Row 0:20
    • End of interval 0:20
    • Barbell Deadlift 0:20
    • End of interval 0:20
    • Seated Cable Row 0:20
    • End of interval 0:20
    • Barbell Deadlift 0:20
    • End of interval 0:20
    • Standing Low Rope Row 0:20
    • End of interval 0:20
    • Barbell Deadlift 0:20
    • End of interval 0:20
    • Dual Grip Cable Lat Pulldown 0:20
    • End of interval 0:20
    • Barbell Deadlift 0:20
    • End of interval 0:20
    • Pull Up 0:20
    • End of set 1:30
    • Bent over Barbell Row 0:20
    • End of interval 0:20
    • Barbell Deadlift 0:20
    • End of interval 0:20
    • Cable Lat Pull down Wide 0:20
    • End of interval 0:20
    • Barbell Deadlift 0:20
    • End of interval 0:20
    • Standing Close Grip Cable Row 0:20
    • End of interval 0:20
    • Barbell Deadlift 0:20
    • End of interval 0:20
    • Seated Cable Row 0:20
    • End of interval 0:20
    • Barbell Deadlift 0:20
    • End of interval 0:20
    • Standing Low Rope Row 0:20
    • End of interval 0:20
    • Barbell Deadlift 0:20
    • End of interval 0:20
    • Dual Grip Cable Lat Pulldown 0:20
    • End of interval 0:20
    • Barbell Deadlift 0:20
    • End of interval 0:20
    • Pull Up 0:20
    • End of set 1:30
    • Bent over Barbell Row 0:20
    • End of interval 0:20
    • Barbell Deadlift 0:20
    • End of interval 0:20
    • Cable Lat Pull down Wide 0:20
    • End of interval 0:20
    • Barbell Deadlift 0:20
    • End of interval 0:20
    • Standing Close Grip Cable Row 0:20
    • End of interval 0:20
    • Barbell Deadlift 0:20
    • End of interval 0:20
    • Seated Cable Row 0:20
    • End of interval 0:20
    • Barbell Deadlift 0:20
    • End of interval 0:20
    • Standing Low Rope Row 0:20
    • End of interval 0:20
    • Barbell Deadlift 0:20
    • End of interval 0:20
    • Dual Grip Cable Lat Pulldown 0:20
    • End of interval 0:20
    • Barbell Deadlift 0:20
    • End of interval 0:20
    • Pull Up 0:20

  • Treadmill 6.8kph (30:00)

    Exercises:
    • Start
    • 15 Minutes
    • 5 Minutes
    • 60 Seconds
    • 30 Seconds
    • Start 15:00
    • 15 Minutes 10:00
    • 5 Minutes 4:00
    • 60 Seconds 0:30
    • 30 Seconds 0:30

  • 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

  • Spartacus 3.0 (35:05)

    Exercises:
    • Prepare Yourself
    • Dumbbell Squat To Alternating Shaker Press & Twist
    • Rest
    • Mountain Climber & Push Up
    • Dumbbell Side Lunge And Curl
    • Plank Walk Up & Dumbbell Drag
    • Forward/backward Dumbbell Lunge
    • Dumbbell Single Arm Alt Clean
    • Pushup Position Row And Squat Thrust
    • Sumo Squat & Alt Reverse Lunge
    • Russian Twist
    • Bent Over Row And Straight Leg Dead Lift
    • Prepare Yourself 0:20
    • Dumbbell Squat To Alternating Shaker Press & Twist 0:50
    • Rest 0:15
    • Mountain Climber & Push Up 0:50
    • Rest 0:15
    • Dumbbell Side Lunge And Curl 0:50
    • Rest 0:15
    • Plank Walk Up & Dumbbell Drag 0:50
    • Rest 0:15
    • Forward/backward Dumbbell Lunge 0:50
    • Rest 0:15
    • Dumbbell Single Arm Alt Clean 0:50
    • Rest 0:15
    • Pushup Position Row And Squat Thrust 0:50
    • Rest 0:15
    • Sumo Squat & Alt Reverse Lunge 0:50
    • Rest 0:15
    • Russian Twist 0:50
    • Rest 0:15
    • Bent Over Row And Straight Leg Dead Lift 0:50
    • Rest 1:30
    • Dumbbell Squat To Alternating Shaker Press & Twist 0:50
    • Rest 0:15
    • Mountain Climber & Push Up 0:50
    • Rest 0:15
    • Dumbbell Side Lunge And Curl 0:50
    • Rest 0:15
    • Plank Walk Up & Dumbbell Drag 0:50
    • Rest 0:15
    • Forward/backward Dumbbell Lunge 0:50
    • Rest 0:15
    • Dumbbell Single Arm Alt Clean 0:50
    • Rest 0:15
    • Pushup Position Row And Squat Thrust 0:50
    • Rest 0:15
    • Sumo Squat & Alt Reverse Lunge 0:50
    • Rest 0:15
    • Russian Twist 0:50
    • Rest 0:15
    • Bent Over Row And Straight Leg Dead Lift 0:50
    • Rest 1:30
    • Dumbbell Squat To Alternating Shaker Press & Twist 0:50
    • Rest 0:15
    • Mountain Climber & Push Up 0:50
    • Rest 0:15
    • Dumbbell Side Lunge And Curl 0:50
    • Rest 0:15
    • Plank Walk Up & Dumbbell Drag 0:50
    • Rest 0:15
    • Forward/backward Dumbbell Lunge 0:50
    • Rest 0:15
    • Dumbbell Single Arm Alt Clean 0:50
    • Rest 0:15
    • Pushup Position Row And Squat Thrust 0:50
    • Rest 0:15
    • Sumo Squat & Alt Reverse Lunge 0:50
    • Rest 0:15
    • Russian Twist 0:50
    • Rest 0:15
    • Bent Over Row And Straight Leg Dead Lift 0:50

  • Suck Wind Sixty (24:00)

    Exercises:
    • Progressive Jumping Jack Burpees
    • Alternating Crab Kicks
    • Mountain Climbers
    • Prone Metronomes
    • 12 Count Bodybuilders
    • Progressive Jumping Jack Burpees 1:00
    • End of interval 0:15
    • Alternating Crab Kicks 1:00
    • End of interval 0:15
    • Mountain Climbers 1:00
    • End of interval 0:15
    • Prone Metronomes 1:00
    • End of interval 0:15
    • 12 Count Bodybuilders 2:00
    • End of set 1:30
    • Progressive Jumping Jack Burpees 1:00
    • End of interval 0:15
    • Alternating Crab Kicks 1:00
    • End of interval 0:15
    • Mountain Climbers 1:00
    • End of interval 0:15
    • Prone Metronomes 1:00
    • End of interval 0:15
    • 12 Count Bodybuilders 2:00
    • End of set 1:30
    • Progressive Jumping Jack Burpees 1:00
    • End of interval 0:15
    • Alternating Crab Kicks 1:00
    • End of interval 0:15
    • Mountain Climbers 1:00
    • End of interval 0:15
    • Prone Metronomes 1:00
    • End of interval 0:15
    • 12 Count Bodybuilders 2:00

  • Upper (28:15)

    Exercises:
    • Barbell Shoulder Press
    • Dumbbell Kickback
    • Push Up
    • Barbell Bent Over Row
    • Barbell Reverse Curl
    • Medicine Ball Pass
    • Medicine Ball Slam
    • Superman Snow Angels
    • Barbell Triple Threat
    • Barbell Shoulder Press 0:45
    • End of interval 0:15
    • Dumbbell Kickback 0:45
    • End of interval 0:15
    • Push Up 0:45
    • End of interval 0:15
    • Barbell Bent Over Row 0:45
    • End of interval 0:15
    • Barbell Reverse Curl 0:45
    • End of interval 0:15
    • Medicine Ball Pass 0:45
    • End of interval 0:15
    • Medicine Ball Slam 0:45
    • End of interval 0:15
    • Superman Snow Angels 0:45
    • End of interval 0:15
    • Barbell Triple Threat 0:45
    • End of set 1:00
    • Barbell Shoulder Press 0:45
    • End of interval 0:15
    • Dumbbell Kickback 0:45
    • End of interval 0:15
    • Push Up 0:45
    • End of interval 0:15
    • Barbell Bent Over Row 0:45
    • End of interval 0:15
    • Barbell Reverse Curl 0:45
    • End of interval 0:15
    • Medicine Ball Pass 0:45
    • End of interval 0:15
    • Medicine Ball Slam 0:45
    • End of interval 0:15
    • Superman Snow Angels 0:45
    • End of interval 0:15
    • Barbell Triple Threat 0:45
    • End of set 1:00
    • Barbell Shoulder Press 0:45
    • End of interval 0:15
    • Dumbbell Kickback 0:45
    • End of interval 0:15
    • Push Up 0:45
    • End of interval 0:15
    • Barbell Bent Over Row 0:45
    • End of interval 0:15
    • Barbell Reverse Curl 0:45
    • End of interval 0:15
    • Medicine Ball Pass 0:45
    • End of interval 0:15
    • Medicine Ball Slam 0:45
    • End of interval 0:15
    • Superman Snow Angels 0:45
    • End of interval 0:15
    • Barbell Triple Threat 0:45

  • Upper (28:15)

    Exercises:
    • Barbell Shoulder Press
    • Dumbbell Kickback
    • Push Up
    • Barbell Bent Over Row
    • Barbell Reverse Curl
    • Medicine Ball Pass
    • Medicine Ball Slam
    • Superman Snow Angels
    • Barbell Triple Threat
    • Barbell Shoulder Press 0:45
    • End of interval 0:15
    • Dumbbell Kickback 0:45
    • End of interval 0:15
    • Push Up 0:45
    • End of interval 0:15
    • Barbell Bent Over Row 0:45
    • End of interval 0:15
    • Barbell Reverse Curl 0:45
    • End of interval 0:15
    • Medicine Ball Pass 0:45
    • End of interval 0:15
    • Medicine Ball Slam 0:45
    • End of interval 0:15
    • Superman Snow Angels 0:45
    • End of interval 0:15
    • Barbell Triple Threat 0:45
    • End of set 1:00
    • Barbell Shoulder Press 0:45
    • End of interval 0:15
    • Dumbbell Kickback 0:45
    • End of interval 0:15
    • Push Up 0:45
    • End of interval 0:15
    • Barbell Bent Over Row 0:45
    • End of interval 0:15
    • Barbell Reverse Curl 0:45
    • End of interval 0:15
    • Medicine Ball Pass 0:45
    • End of interval 0:15
    • Medicine Ball Slam 0:45
    • End of interval 0:15
    • Superman Snow Angels 0:45
    • End of interval 0:15
    • Barbell Triple Threat 0:45
    • End of set 1:00
    • Barbell Shoulder Press 0:45
    • End of interval 0:15
    • Dumbbell Kickback 0:45
    • End of interval 0:15
    • Push Up 0:45
    • End of interval 0:15
    • Barbell Bent Over Row 0:45
    • End of interval 0:15
    • Barbell Reverse Curl 0:45
    • End of interval 0:15
    • Medicine Ball Pass 0:45
    • End of interval 0:15
    • Medicine Ball Slam 0:45
    • End of interval 0:15
    • Superman Snow Angels 0:45
    • End of interval 0:15
    • Barbell Triple Threat 0:45

  • Never Getting Back Together (11:50)

    Exercises:
    • Touchdowns
    • 10 Kick Outs, 5 Dips
    • Abs Straight Up
    • Knee To Elbow, 5 Squats
    • Spidermans
    • 10 Jumpovers, 10 Mountain Climbers
    • Knee To Elbow Abs
    • 10 Touchdowns, 4 Pike Push Ups
    • Burpees With Tuck Jump
    • 10 Lateral Jumps, 10 High Knees
    • Low Low Low Press
    • Touchdowns 0:50
    • 0:10
    • 10 Kick Outs, 5 Dips 0:50
    • 0:10
    • Abs Straight Up 0:50
    • 0:10
    • Knee to Elbow, 5 Squats 0:50
    • 0:10
    • Spidermans 0:50
    • 0:10
    • 10 Jumpovers, 10 Mountain Climbers 0:50
    • 0:10
    • Knee to Elbow Abs 0:50
    • 0:10
    • 10 Touchdowns, 4 Pike Push Ups 0:50
    • 0:10
    • Burpees with Tuck Jump 0:50
    • 0:10
    • 10 Lateral Jumps, 10 High Knees 0:50
    • 0:10
    • Low Low Low Press 0:50
    • 0:10
    • Abs Straight Up 0:50

  • Twelve Minute Madness (11:50)

    Exercises:
    • Jump Squats
    • Lateral Jump
    • 5 High Knees, Down Jump Tuck
    • Push Up Core Rotation Burpee
    • 2 Side Jumps, 2 Squat Jumps
    • Commando Up And Down, 2 Kick Outs
    • V-abs Roll Left To Right
    • Superman Abs
    • 5 High Knees, 5 Switch Lunges
    • 2 Dive Bombers, 2 Drunk Chickens
    • Surfer Kick Outs, 2 Jump Tucks
    • 2 Pushups, 5 Mountain Climbers
    • Jump Squats 0:50
    • 0:10
    • Lateral Jump 0:50
    • 0:10
    • 5 High Knees, Down Jump Tuck 0:50
    • 0:10
    • Push Up Core Rotation Burpee 0:50
    • 0:10
    • 2 Side Jumps, 2 Squat Jumps 0:50
    • 0:10
    • Commando Up and Down, 2 Kick Outs 0:50
    • 0:10
    • V-Abs Roll Left to Right 0:50
    • 0:10
    • Superman Abs 0:50
    • 0:10
    • 5 High Knees, 5 Switch Lunges 0:50
    • 0:10
    • 2 Dive Bombers, 2 Drunk Chickens 0:50
    • 0:10
    • Surfer Kick Outs, 2 Jump Tucks 0:50
    • 0:10
    • 2 Pushups, 5 Mountain Climbers 0:50

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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