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  • Unnamed Timer (6:00)

    Exercises:
    • 1:00 Timer
    • 1:00 Timer 6:00

  • Circuit Timer (17:43)

    Exercises:
    • Bench Press
    • Leg Swings
    • Bicep Curls
    • Crunches
    • Bench Press 0:45
    • End of interval 0:04
    • Leg Swings 0:45
    • End of interval 0:04
    • Bicep Curls 0:45
    • End of interval 0:04
    • Crunches 1:00
    • End of set 0:07
    • Bench Press 0:45
    • End of interval 0:04
    • Leg Swings 0:45
    • End of interval 0:04
    • Bicep Curls 0:45
    • End of interval 0:04
    • Crunches 1:00
    • End of set 0:07
    • Bench Press 0:45
    • End of interval 0:04
    • Leg Swings 0:45
    • End of interval 0:04
    • Bicep Curls 0:45
    • End of interval 0:04
    • Crunches 1:00
    • End of set 0:07
    • Bench Press 0:45
    • End of interval 0:04
    • Leg Swings 0:45
    • End of interval 0:04
    • Bicep Curls 0:45
    • End of interval 0:04
    • Crunches 1:00
    • End of set 0:07
    • Bench Press 0:45
    • End of interval 0:04
    • Leg Swings 0:45
    • End of interval 0:04
    • Bicep Curls 0:45
    • End of interval 0:04
    • Crunches 1:00

  • The LADDER (53:00)

    Exercises:
    • Warmup And Stretch
    • High Cadence 65%
    • Chill 65%
    • Seated Acceleration 70%
    • Standing Acceleration 75%
    • Seated Acceleration 75%
    • Standing 80%
    • Seated Acceleration 80%
    • Seated Acceleration 85%
    • Standing 85%
    • Sit/stand 8 Count 85%
    • Sit/stand 4 Count 85%
    • Sit/stand 2 Count 85%
    • Cool Down And Stretch
    • Warmup And Stretch 5:00
    • High Cadence 65% 2:00
    • Chill 65% 1:00
    • Seated Acceleration 70% 4:00
    • Chill 65% 1:00
    • Standing Acceleration 75% 3:00
    • Chill 65% 1:00
    • Seated Acceleration 75% 6:00
    • Chill 65% 1:00
    • Standing 80% 2:00
    • Chill 65% 1:00
    • Seated Acceleration 80% 6:00
    • Chill 65% 1:00
    • Seated Acceleration 85% 4:00
    • Chill 65% 1:00
    • Standing 85% 2:00
    • Chill 65% 1:00
    • Standing 85 2:00
    • Sit/Stand 8 Count 85% 1:00
    • Sit/Stand 4 Count 85% 1:00
    • Sit/Stand 2 Count 85% 1:00
    • Chill 65% 1:00
    • Cool Down And Stretch 5:00

  • Legs And Upper (19:48)

    Exercises:
    • Jump Box
    • Standard Pushup
    • Mary Katherine Lunges
    • Diamond Pushup
    • Balanced Lunges R
    • Balanced Lunges L
    • Dips
    • 80-20 Squats
    • Plank
    • Lateral Leap Frog
    • Military Pushup
    • Groucho Walk
    • Jump Box 0:45
    • End of interval 0:16
    • Standard Pushup 0:30
    • End of interval 0:16
    • Mary Katherine Lunges 0:30
    • End of interval 0:16
    • Diamond Pushup 0:30
    • End of interval 0:16
    • Balanced Lunges R 0:30
    • End of interval 0:16
    • Balanced Lunges L 0:30
    • End of interval 0:16
    • Dips 0:30
    • End of interval 0:16
    • 80-20 Squats 1:05
    • End of interval 0:16
    • Plank 0:30
    • End of interval 0:16
    • Lateral Leap Frog 0:30
    • End of interval 0:16
    • Military Pushup 0:30
    • End of interval 0:16
    • Groucho Walk 0:30
    • End of interval 0:16
    • Jump Box 0:45
    • End of interval 0:16
    • Standard Pushup 0:30
    • End of interval 0:16
    • Mary Katherine Lunges 0:30
    • End of interval 0:16
    • Diamond Pushup 0:30
    • End of interval 0:16
    • Balanced Lunges R 0:30
    • End of interval 0:16
    • Balanced Lunges L 0:30
    • End of interval 0:16
    • Dips 0:30
    • End of interval 0:16
    • 80-20 Squats 1:05
    • End of interval 0:16
    • Plank 0:30
    • End of interval 0:16
    • Lateral Leap Frog 0:30
    • End of interval 0:16
    • Military Pushup 0:30
    • End of interval 0:16
    • Groucho Walk 0:30

  • Treadmill 6.9kph (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

  • Spin 11 - 53 min - Interval (1:02:52)

    Exercises:
    • Opvarmning - Fri - 4:14
    • Opv - Op - 0:30 - Et
    • Ned - 0:30 - Mt
    • Ned - 1:00 - Et
    • Aktiv Pause - 1:10 - Fri
    • I1 - Op - 1:00 - Takt
    • I1 - Op - 0:30 - Mt
    • I2 - Ned - 1:00 - Takt
    • I2 - Op - 2:00 - Takt
    • I2 - Op - 0:30 - Mt
    • I2 - Op - 0:30 - Fri
    • I3 - Ned - 2:00 - Takt
    • I3 - Op - 3:00 - Takt
    • I3 - Op - 0:30 - Mt
    • I3 - Op - 0:30 - Fri
    • I4 - Ned - 3:00 - Takt
    • I4 - Op - 4:00 - Takt
    • I4 - Op - 0:30 - Mt
    • I4 - Op - 0:30 - Fri
    • I5 - Ned - 4:00 - Takt
    • I5 - Op - 5:00 - Takt
    • I5 - Op - 0:20 - Mt
    • I5 - Op - 0:20 - Fri
    • Pause - 1:26 - Fri
    • Yep - 20 Sek Interv. - 3:32
    • Afspænding - 10:00
    • Opvarmning - Fri - 4:14 4:14
    • Opv - Op - 0:30 - ET 0:30
    • Ned - 0:30 - MT 0:30
    • Ned - 1:00 - ET 1:00
    • Opv - Op - 0:30 - ET 0:30
    • Ned - 0:30 - MT 0:30
    • Ned - 1:00 - ET 1:00
    • Opv - Op - 0:30 - ET 0:30
    • Ned - 0:30 - MT 0:30
    • Ned - 1:00 - ET 1:00
    • Aktiv pause - 1:10 - Fri 1:10
    • I1 - Op - 1:00 - Takt 1:00
    • I1 - Op - 0:30 - MT 0:30
    • I2 - Ned - 1:00 - Takt 1:00
    • I2 - Op - 2:00 - Takt 2:00
    • I2 - Op - 0:30 - MT 0:30
    • I2 - Op - 0:30 - Fri 0:30
    • I2 - Op - 0:30 - MT 0:30
    • I3 - Ned - 2:00 - Takt 2:00
    • I3 - Op - 3:00 - Takt 3:00
    • I3 - Op - 0:30 - MT 0:30
    • I3 - Op - 0:30 - Fri 0:30
    • I3 - Op - 0:30 - MT 0:30
    • I3 - Op - 0:30 - Fri 0:30
    • I3 - Op - 0:30 - MT 0:30
    • I4 - Ned - 3:00 - Takt 3:00
    • I4 - Op - 4:00 - Takt 4:00
    • I4 - Op - 0:30 - MT 0:30
    • I4 - Op - 0:30 - Fri 0:30
    • I4 - Op - 0:30 - MT 0:30
    • I4 - Op - 0:30 - Fri 0:30
    • I4 - Op - 0:30 - MT 0:30
    • I4 - Op - 0:30 - Fri 0:30
    • I4 - Op - 0:30 - MT 0:30
    • I4 - Op - 0:30 - Fri 0:30
    • I5 - Ned - 4:00 - Takt 4:00
    • I5 - Op - 5:00 - Takt 5:00
    • I5 - Op - 0:20 - MT 0:20
    • I5 - Op - 0:20 - Fri 0:20
    • I5 - Op - 0:20 - MT 0:20
    • I5 - Op - 0:20 - Fri 0:20
    • I5 - Op - 0:20 - MT 0:20
    • I5 - Op - 0:20 - Fri 0:20
    • I5 - Op - 0:20 - MT 0:20
    • I5 - Op - 0:20 - Fri 0:20
    • I5 - Op - 0:20 - MT 0:20
    • Pause - 1:26 - Fri 1:26
    • Yep - 20 sek interv. - 3:32 3:32
    • Afspænding - 10:00 10:00

  • Tabata (16:00)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 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
    • Low Intensity 0:10
    • High Intensity 0:20
    • End of timer 2:00
    • Warmup 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
    • Low Intensity 0:10
    • High Intensity 0:20
    • End of timer 2:00
    • Warmup 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
    • Low Intensity 0:10
    • High Intensity 0:20

  • Sprints - Argh!!! (36:00)

    Exercises:
    • Warmup And Stretch
    • 65% Cadence 90rpm
    • 70% Cadence 90rpm
    • 75% Cadence 90rpm
    • 75% Standing
    • 65% Rest
    • 75% Sprint!!!!!!!!! 1 Of 8
    • 70% Rest
    • 75% Sprint!!!!!!!!! 2 Of 8
    • 75% Sprint!!!!!!!!!3 Of 8
    • 75% Sprint!!!!!!!!!4 Of 8
    • 75% Sprint!!!!!!!!! 5 Of 8
    • 75% Sprint!!!!!!!!! 6 Of 8
    • 75% Sprint!!!!!!!!! 7 Of 8
    • 75% Sprint!!!!!!!!! 8 Of 8
    • 70% Warmdown
    • Cool Down & Stretch - Protein Shake!
    • Warmup And Stretch 5:00
    • 65% Cadence 90RPM 2:00
    • 70% Cadence 90RPM 2:00
    • 75% Cadence 90RPM 2:00
    • 75% Standing 2:00
    • 65% Rest 1:00
    • 75% SPRINT!!!!!!!!! 1 Of 8 0:30
    • 70% Rest 1:30
    • 75% SPRINT!!!!!!!!! 2 Of 8 0:30
    • 70% Rest 1:30
    • 75% SPRINT!!!!!!!!!3 Of 8 0:30
    • 70% Rest 1:30
    • 75% SPRINT!!!!!!!!!4 Of 8 0:30
    • 70% Rest 1:30
    • 75% SPRINT!!!!!!!!! 5 Of 8 0:30
    • 70% Rest 1:30
    • 75% SPRINT!!!!!!!!! 6 Of 8 0:30
    • 70% Rest 1:30
    • 75% SPRINT!!!!!!!!! 7 Of 8 0:30
    • 70% Rest 1:30
    • 75% SPRINT!!!!!!!!! 8 Of 8 0:30
    • 70% Rest 1:30
    • 70% Warmdown 1:00
    • Cool Down & Stretch - Protein Shake! 5:00

  • Core Stab (11:55)

    Exercises:
    • Plank
    • Side Plank Left
    • Side Plank Right
    • Leg Raise
    • Plank 1:10
    • End of interval 0:05
    • Side Plank Left 0:40
    • End of interval 0:05
    • Side Plank Right 0:40
    • End of interval 0:05
    • Leg Raise 1:10
    • End of set 0:05
    • Plank 1:10
    • End of interval 0:05
    • Side Plank Left 0:40
    • End of interval 0:05
    • Side Plank Right 0:40
    • End of interval 0:05
    • Leg Raise 1:10
    • End of set 0:05
    • Plank 1:10
    • End of interval 0:05
    • Side Plank Left 0:40
    • End of interval 0:05
    • Side Plank Right 0:40
    • End of interval 0:05
    • Leg Raise 1:10

  • BodyRockers Group Sweat (11:50)

    Exercises:
    • Squat Kick Outs
    • Side Jump Push Up Left And Right
    • 5 Froggies, 5 Spidermans
    • Divebombers
    • Squat Kick Outs 0:50
    • 0:10
    • Side Jump Push Up Left and Right 0:50
    • 0:10
    • 5 Froggies, 5 Spidermans 0:50
    • 0:10
    • Divebombers 0:50
    • 0:10
    • Squat Kick Outs 0:50
    • 0:10
    • Side Jump Push Up Left and Right 0:50
    • 0:10
    • 5 Froggies, 5 Spidermans 0:50
    • 0:10
    • Divebombers 0:50
    • 0:10
    • Squat Kick Outs 0:50
    • 0:10
    • Side Jump Push Up Left and Right 0:50
    • 0:10
    • 5 Froggies, 5 Spidermans 0:50
    • 0:10
    • Divebombers 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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