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  • Weights Only (38:15)

    Exercises:
    • Warm Up
    • Pushups Pyamid
    • Rest
    • 15 Squats W/press
    • 11 Step Up W/curl
    • 8 Deep Squats Db In Hnd
    • 15 Deep Squats W/press
    • 11 Deep Squats W/press
    • Triceps Abv Head
    • 1/2 Pulses
    • Arm Flys
    • Box Jump 10x
    • Side To Side Weights
    • Extend To Sky B/ball
    • Crunches B/ball
    • Cool Down
    • Warm up 5:00
    • Pushups pyamid 5:00
    • Rest 0:30
    • 15 squats w/press 1:00
    • 11 Step up w/Curl 1:00
    • 8 Deep squats db in hnd 1:00
    • Rest 0:10
    • 15 Deep squats w/press 1:00
    • 11 Step up w/Curl 1:00
    • 8 Deep squats db in hnd 1:00
    • Rest 0:10
    • 15 deep squats w/press 1:00
    • 11 Deep squats w/press 1:00
    • 8 Deep squats db in hnd 1:00
    • Rest 0:30
    • Triceps abv head 1:05
    • 1/2 pulses 0:30
    • Arm flys 1:05
    • 1/2 pulses 0:30
    • Triceps abv head 1:05
    • 1/2 pulses 0:30
    • Rest 0:30
    • Box Jump 10x 1:00
    • Rest 0:30
    • Box Jump 10x 1:00
    • Rest 0:30
    • Box Jump 10x 1:00
    • Rest 0:30
    • Side to side weights 0:35
    • Extend to sky b/ball 0:30
    • Crunches b/ball 1:00
    • Cool down 6:05

  • Boot Camp Blaster (20:40)

    Exercises:
    • Dumbbell Skier Swing
    • Rest
    • Dumbbell 1 1/2 Pushup
    • Dumbbell Hot Potato Squat
    • Dumbbell Lawnmower Pull
    • Dumbbell Overhead Shouldering
    • Dumbbell Rotational Dead Lift
    • Dumbbell Bottom Half Getup
    • Dumbbell Threaded Lunge
    • Dumbbell High Low Farmers Walk
    • Dumbbell Shoveling
    • Dumbbell Skier Swing 0:50
    • Rest 0:10
    • Dumbbell 1 1/2 Pushup 0:50
    • Rest 0:10
    • Dumbbell Hot Potato Squat 0:50
    • Rest 0:10
    • Dumbbell Lawnmower Pull 0:25
    • Dumbbell Lawnmower Pull 0:25
    • Rest 0:10
    • Dumbbell Overhead Shouldering 0:25
    • Dumbbell Overhead Shouldering 0:25
    • Rest 0:10
    • Dumbbell Rotational Dead lift 0:50
    • Rest 0:10
    • Dumbbell Bottom Half Getup 0:25
    • Dumbbell Bottom Half Getup 0:25
    • Rest 0:10
    • Dumbbell Threaded Lunge 0:50
    • Rest 0:10
    • Dumbbell High Low Farmers Walk 0:25
    • Dumbbell High Low Farmers Walk 0:25
    • Rest 0:10
    • Dumbbell Shoveling 0:50
    • Rest 1:00
    • Dumbbell Skier Swing 0:50
    • Rest 0:10
    • Dumbbell 1 1/2 Pushup 0:50
    • Rest 0:10
    • Dumbbell Hot Potato Squat 0:50
    • Rest 0:10
    • Dumbbell Lawnmower Pull 0:25
    • Dumbbell Lawnmower Pull 0:25
    • Rest 0:10
    • Dumbbell Overhead Shouldering 0:25
    • Dumbbell Overhead Shouldering 0:25
    • Rest 0:10
    • Dumbbell Rotational Dead lift 0:50
    • Rest 0:10
    • Dumbbell Bottom Half Getup 0:25
    • Dumbbell Bottom Half Getup 0:25
    • Rest 0:10
    • Dumbbell Threaded Lunge 0:50
    • Rest 0:10
    • Dumbbell High Low Farmers Walk 0:25
    • Dumbbell High Low Farmers Walk 0:25
    • Rest 0:10
    • Dumbbell Shoveling 0:50

  • Meta 2 (29:00)

    Exercises:
    • Prisoner Squat
    • Run-in-place
    • Reverse Lunge
    • Rest
    • Exerci • Prisoner Squats
    • • Off-set Pushups (switch Sides Every 5 Reps)
    • • Total Body Extension
    • Reverse Lunges
    • • Vertical Jumps
    • • Decline Pushup
    • Mountain Climber
    • • Prisoner Lunge
    • Burpee
    • • Side To Side Jump
    • • Side To Side Jump • Spiderman Climb
    • Jumping Jacks
    • Pushup
    • Prisoner Squat 1:00
    • Run In Place 1:00
    • Prisoner Squat 1:00
    • Run In Place 1:00
    • Reverse Lunge 1:00
    • Rest 1:00
    • Run In Place 1:00
    • Exerci • Prisoner Squats 1:00
    • • Off-Set Pushups (switch sides every 5 reps) 1:00
    • • Total Body Extension 1:00
    • • Reverse Lunges 1:00
    • Rest 1:00
    • • Vertical Jumps 1:00
    • • Prisoner Squat 1:00
    • • Decline Pushup 1:00
    • • Mountain Climber 1:00
    • • Prisoner Lunge 1:00
    • Rest 1:00
    • • Burpee 1:00
    • • Prisoner Lunge 1:00
    • • Side to Side Jump 1:00
    • • Side to Side Jump • Spiderman Climb 1:00
    • Prisoner Squat 1:00
    • Rest 1:00
    • • Jumping Jacks 1:00
    • • Prisoner Lunge 1:00
    • • Mountain Climber 1:00
    • • Pushup 1:00
    • Side To Side Jump 1:00

  • VO2 Booster Day 8 (57:00)

    Exercises:
    • Hard 142bpm
    • Low Intensity
    • Warmup 20:00
    • Hard 142bpm 5:00
    • Low Intensity 3:00
    • Hard 142bpm 5:00
    • Low Intensity 3:00
    • Hard 142bpm 5:00
    • Cooldown 16:00

  • Beginner HIIT (20:30)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 5:00
    • High Intensity 0:30
    • Low Intensity 1:30
    • High Intensity 0:30
    • Low Intensity 1:30
    • High Intensity 0:30
    • Low Intensity 1:30
    • High Intensity 0:30
    • Low Intensity 1:30
    • High Intensity 0:30
    • Low Intensity 1:30
    • High Intensity 0:30
    • Cooldown 5:00

  • Unnamed Timer (0:15)

    Exercises:
    • B
    • B 0:15

  • Unnamed Timer (6:29)

    Exercises:
    • B
    • Breathe
    • Bb
    • A
    • Ab
    • G
    • F#
    • E
    • Eb
    • D
    • C
    • B 0:15
    • Breathe 0:07
    • Bb 0:15
    • Breathe 0:07
    • A 0:15
    • Breathe 0:07
    • Ab 0:15
    • Breathe 0:07
    • G 0:15
    • Breathe 0:07
    • F# 0:15
    • Breathe 0:07
    • F 0:15
    • Breathe 0:07
    • E 0:15
    • Breathe 0:07
    • Eb 0:15
    • Breathe 0:07
    • D 0:15
    • Breathe 0:07
    • C# 0:15
    • Breathe 0:07
    • C 0:15
    • Breathe 0:07
    • B 0:15
    • Breathe 0:07
    • Bb 0:15
    • Breathe 0:07
    • A 0:15
    • Breathe 0:07
    • Ab 0:15
    • Breathe 0:07
    • G 0:15
    • Breathe 0:07
    • F# 0:15

  • Long Tones (6:29)

    Exercises:
    • B
    • Breathe
    • Bb
    • A
    • Ab
    • G
    • F#
    • E
    • Eb
    • D
    • C
    • B 0:15
    • Breathe 0:07
    • Bb 0:15
    • Breathe 0:07
    • A 0:15
    • Breathe 0:07
    • Ab 0:15
    • Breathe 0:07
    • G 0:15
    • Breathe 0:07
    • F# 0:15
    • Breathe 0:07
    • F 0:15
    • Breathe 0:07
    • E 0:15
    • Breathe 0:07
    • Eb 0:15
    • Breathe 0:07
    • D 0:15
    • Breathe 0:07
    • C# 0:15
    • Breathe 0:07
    • C 0:15
    • Breathe 0:07
    • B 0:15
    • Breathe 0:07
    • Bb 0:15
    • Breathe 0:07
    • A 0:15
    • Breathe 0:07
    • Ab 0:15
    • Breathe 0:07
    • G 0:15
    • Breathe 0:07
    • F# 0:15

  • Long Tones (6:44)

    Exercises:
    • Pre-roll
    • B
    • Breathe
    • Bb
    • A
    • Ab
    • G
    • F#
    • E
    • Eb
    • D
    • C
    • Pre-roll 0:15
    • B 0:15
    • Breathe 0:07
    • Bb 0:15
    • Breathe 0:07
    • A 0:15
    • Breathe 0:07
    • Ab 0:15
    • Breathe 0:07
    • G 0:15
    • Breathe 0:07
    • F# 0:15
    • Breathe 0:07
    • F 0:15
    • Breathe 0:07
    • E 0:15
    • Breathe 0:07
    • Eb 0:15
    • Breathe 0:07
    • D 0:15
    • Breathe 0:07
    • C# 0:15
    • Breathe 0:07
    • C 0:15
    • Breathe 0:07
    • B 0:15
    • Breathe 0:07
    • Bb 0:15
    • Breathe 0:07
    • A 0:15
    • Breathe 0:07
    • Ab 0:15
    • Breathe 0:07
    • G 0:15
    • Breathe 0:07
    • F# 0:15

  • Step It Up! (34:10)

    Exercises:
    • Rest
    • Box Jumps
    • Push Ups W Twist Left
    • Push Ups W Twist Right
    • Side To Side Over Step
    • Reverse Crunches
    • Step Ups Left
    • Step-ups, Right
    • Dips
    • Jump Lunges W Shoulder Press
    • Wood Choppers
    • Jump Squats Knees To Hands
    • Long Rest
    • Reverse Crunches On Step
    • Rest 0:10
    • Box Jumps 1:00
    • Rest 0:10
    • Push Ups w Twist Left 0:30
    • Push Ups w Twist Right 0:30
    • Rest 0:10
    • Side To Side Over Step 1:00
    • Rest 0:10
    • Reverse Crunches 1:00
    • Rest 0:10
    • Step Ups Left 0:30
    • Step Ups Right 0:30
    • Rest 0:10
    • Dips 1:00
    • Rest 0:10
    • Jump Lunges w Shoulder Press 1:00
    • Rest 0:10
    • Wood Choppers 1:00
    • Rest 0:10
    • Jump Squats Knees To Hands 1:00
    • Long Rest 1:30
    • Box Jumps 1:00
    • Rest 0:10
    • Push Ups w Twist Left 0:30
    • Push Ups w Twist Right 0:30
    • Rest 0:10
    • Side To Side Over Step 1:00
    • Rest 0:10
    • Reverse Crunches on Step 1:00
    • Rest 0:10
    • Step Ups Left 0:30
    • Step Ups Right 0:30
    • Rest 0:10
    • Dips 1:00
    • Rest 0:10
    • Jump Lunges w Shoulder Press 1:00
    • Rest 0:10
    • Wood Choppers 1:00
    • Rest 0:10
    • Jump Squats Knees To Hands 1:00
    • Long Rest 1:30
    • Box Jumps 1:00
    • Rest 0:10
    • Push Ups w Twist Left 0:30
    • Push Ups w Twist Right 0:30
    • Rest 0:10
    • Side To Side Over Step 1:00
    • Rest 0:10
    • Reverse Crunches on Step 1:00
    • Rest 0:10
    • Step Ups Left 0:30
    • Step Ups Right 0:30
    • Rest 0:10
    • Dips 1:00
    • Rest 0:10
    • Jump Lunges w Shoulder Press 1:00
    • Rest 0:10
    • Wood Choppers 1:00
    • Rest 0:10
    • Jump Squats Knees To Hands 1:00

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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