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  • Tuesday: Core And Bike (36:40)

    Exercises:
    • Sit Up
    • Rest
    • Plank
    • Bicycle
    • Shoes On
    • On Bike
    • Warm Up Bike
    • Hard Bike
    • Cool Down
    • Sit Up 0:30
    • Rest 0:10
    • Sit Up 0:30
    • Rest 0:10
    • Sit Up 0:30
    • Rest 0:30
    • Plank 0:30
    • Rest 0:15
    • Plank 0:30
    • Rest 0:15
    • Plank 0:30
    • Rest 1:00
    • Bicycle 0:30
    • Rest 0:15
    • Bicycle 0:30
    • Rest 0:15
    • Bicycle 0:30
    • Rest 1:00
    • Sit Up 0:30
    • Rest 0:10
    • Sit Up 0:30
    • Rest 0:10
    • Sit Up 0:30
    • Rest 0:30
    • Plank 0:30
    • Rest 0:15
    • Plank 0:30
    • Rest 0:15
    • Plank 0:30
    • Shoes On 1:00
    • Bicycle 0:30
    • Rest 0:15
    • Bicycle 0:30
    • Rest 0:15
    • Bicycle 0:30
    • On Bike 1:00
    • Warm Up Bike 5:00
    • Hard Bike 2:00
    • Cool Down 1:00
    • Hard Bike 3:00
    • Cool Down 1:00
    • Hard Bike 2:00
    • Cool Down 1:00
    • Hard Bike 2:00
    • Cool Down 3:00

  • Bag Drill (13:00)

    • Round 1 1 2:00
    • Break 0:45
    • Round 1 2 2:00
    • Break 0:45
    • Round 1 3 2:00
    • Break 0:45
    • Round 1 4 2:00
    • Break 0:45
    • Round 1 5 2:00

  • Metabolic Circuit (49:10)

    Exercises:
    • A1 - Jumping Jacks
    • A2 - Full Sit Outs
    • One Minute Rest
    • B1 - Jump Squats
    • B2 - Contralateral Toe Touches
    • C1 - Jumping Lunges
    • C2 - Bhd (with Towel)
    • Three Minute Rest
    • D3 - Mountain Climbers
    • D4 - Scissor Kicks (vertical)
    • E1 - Bag Push
    • E2 - Renegade Db Rows
    • F3 - Explosive Step Ups (^5)
    • F4 - Db Ab Rotations
    • G1 - Sb Step Offs
    • G2 - Chopper Sit Ups
    • H3 - Burpees
    • H4 - Squats
    • A1 - Jumping Jacks 0:30
    • Rest between intervals 0:10
    • A2 - Full Sit Outs 0:30
    • Rest between intervals 0:10
    • One Minute Rest 0:50
    • Rest between intervals 0:10
    • B1 - Jump Squats 0:30
    • Rest between intervals 0:10
    • B2 - Contralateral Toe Touches 0:30
    • Rest between intervals 0:10
    • One Minute Rest 0:50
    • Rest between intervals 0:10
    • C1 - Jumping Lunges 0:30
    • Rest between intervals 0:10
    • C2 - BHD (with towel) 0:30
    • Rest between intervals 0:10
    • Three Minute Rest 2:50
    • Rest between intervals 0:10
    • D3 - Mountain Climbers 0:30
    • Rest between intervals 0:10
    • D4 - Scissor Kicks (Vertical) 0:30
    • Rest between intervals 0:10
    • One Minute Rest 0:50
    • Rest between intervals 0:10
    • E1 - Bag Push 0:30
    • Rest between intervals 0:10
    • E2 - Renegade DB Rows 0:30
    • Rest between intervals 0:10
    • Three Minute Rest 2:50
    • Rest between intervals 0:10
    • F3 - Explosive Step Ups (^5) 0:30
    • Rest between intervals 0:10
    • F4 - DB Ab Rotations 0:30
    • Rest between intervals 0:10
    • One Minute Rest 0:50
    • Rest between intervals 0:10
    • G1 - SB Step Offs 0:30
    • Rest between intervals 0:10
    • G2 - Chopper Sit Ups 0:30
    • Rest between intervals 0:10
    • One Minute Rest 0:50
    • Rest between intervals 0:10
    • H3 - Burpees 0:30
    • Rest between intervals 0:10
    • H4 - Squats 0:30
    • Rest between intervals 0:10
    • Three Minute Rest 2:50
    • Rest between intervals 0:10
    • A1 - Jumping Jacks 0:30
    • Rest between intervals 0:10
    • A2 - Full Sit Outs 0:30
    • Rest between intervals 0:10
    • One Minute Rest 0:50
    • Rest between intervals 0:10
    • B1 - Jump Squats 0:30
    • Rest between intervals 0:10
    • B2 - Contralateral Toe Touches 0:30
    • Rest between intervals 0:10
    • One Minute Rest 0:50
    • Rest between intervals 0:10
    • C1 - Jumping Lunges 0:30
    • Rest between intervals 0:10
    • C2 - BHD (with towel) 0:30
    • Rest between intervals 0:10
    • Three Minute Rest 2:50
    • Rest between intervals 0:10
    • D3 - Mountain Climbers 0:30
    • Rest between intervals 0:10
    • D4 - Scissor Kicks (Vertical) 0:30
    • Rest between intervals 0:10
    • One Minute Rest 0:50
    • Rest between intervals 0:10
    • E1 - Bag Push 0:30
    • Rest between intervals 0:10
    • E2 - Renegade DB Rows 0:30
    • Rest between intervals 0:10
    • Three Minute Rest 2:50
    • Rest between intervals 0:10
    • F3 - Explosive Step Ups (^5) 0:30
    • Rest between intervals 0:10
    • F4 - DB Ab Rotations 0:30
    • Rest between intervals 0:10
    • One Minute Rest 0:50
    • Rest between intervals 0:10
    • G1 - SB Step Offs 0:30
    • Rest between intervals 0:10
    • G2 - Chopper Sit Ups 0:30
    • Rest between intervals 0:10
    • One Minute Rest 0:50
    • Rest between intervals 0:10
    • H3 - Burpees 0:30
    • Rest between intervals 0:10
    • H4 - Squats 0:30
    • Rest between intervals 0:10
    • Three Minute Rest 2:50

  • Circ 1 (15:00)

    Exercises:
    • Situps
    • Pushups
    • Squats
    • Situps 0:20
    • Pushups 0:20
    • Squats 0:20
    • Situps 0:20
    • Pushups 0:20
    • Squats 0:20
    • Situps 0:20
    • Pushups 0:20
    • Squats 0:20
    • Situps 0:20
    • Pushups 0:20
    • Squats 0:20
    • Situps 0:20
    • Pushups 0:20
    • Squats 0:20
    • Situps 0:20
    • Pushups 0:20
    • Squats 0:20
    • Situps 0:20
    • Pushups 0:20
    • Squats 0:20
    • Situps 0:20
    • Pushups 0:20
    • Squats 0:20
    • Situps 0:20
    • Pushups 0:20
    • Squats 0:20
    • Situps 0:20
    • Pushups 0:20
    • Squats 0:20
    • Situps 0:20
    • Pushups 0:20
    • Squats 0:20
    • Situps 0:20
    • Pushups 0:20
    • Squats 0:20
    • Situps 0:20
    • Pushups 0:20
    • Squats 0:20
    • Situps 0:20
    • Pushups 0:20
    • Squats 0:20
    • Situps 0:20
    • Pushups 0:20
    • Squats 0:20

  • Round Timer (2:16:45)

    • Round 1 1 2:00
    • Break 0:45
    • Round 1 2 2:00
    • Break 0:45
    • Round 1 3 2:00
    • Break 0:45
    • Round 1 4 2:00
    • Break 0:45
    • Round 1 5 2:00
    • Break 0:45
    • Round 1 6 2:00
    • Break 0:45
    • Round 1 7 2:00
    • Break 0:45
    • Round 1 8 2:00
    • Break 0:45
    • Round 1 9 2:00
    • Break 0:45
    • Round 1 10 2:00
    • Break 0:45
    • Round 1 11 2:00
    • Break 0:45
    • Round 1 12 2:00
    • Break 0:45
    • Round 1 13 2:00
    • Break 0:45
    • Round 1 14 2:00
    • Break 0:45
    • Round 1 15 2:00
    • Break 0:45
    • Round 1 16 2:00
    • Break 0:45
    • Round 1 17 2:00
    • Break 0:45
    • Round 1 18 2:00
    • Break 0:45
    • Round 1 19 2:00
    • Break 0:45
    • Round 1 20 2:00
    • Break 0:45
    • Round 1 21 2:00
    • Break 0:45
    • Round 1 22 2:00
    • Break 0:45
    • Round 1 23 2:00
    • Break 0:45
    • Round 1 24 2:00
    • Break 0:45
    • Round 1 25 2:00
    • Break 0:45
    • Round 1 26 2:00
    • Break 0:45
    • Round 1 27 2:00
    • Break 0:45
    • Round 1 28 2:00
    • Break 0:45
    • Round 1 29 2:00
    • Break 0:45
    • Round 1 30 2:00
    • Break 0:45
    • Round 1 31 2:00
    • Break 0:45
    • Round 1 32 2:00
    • Break 0:45
    • Round 1 33 2:00
    • Break 0:45
    • Round 1 34 2:00
    • Break 0:45
    • Round 1 35 2:00
    • Break 0:45
    • Round 1 36 2:00
    • Break 0:45
    • Round 1 37 2:00
    • Break 0:45
    • Round 1 38 2:00
    • Break 0:45
    • Round 1 39 2:00
    • Break 0:45
    • Round 1 40 2:00
    • Break 0:45
    • Round 1 41 2:00
    • Break 0:45
    • Round 1 42 2:00
    • Break 0:45
    • Round 1 43 2:00
    • Break 0:45
    • Round 1 44 2:00
    • Break 0:45
    • Round 1 45 2:00
    • Break 0:45
    • Round 1 46 2:00
    • Break 0:45
    • Round 1 47 2:00
    • Break 0:45
    • Round 1 48 2:00
    • Break 0:45
    • Round 1 49 2:00
    • Break 0:45
    • Round 1 50 2:00

  • Unnamed Timer (1:15)

    Exercises:
    • Interval 0
    • Interval 0 1:15

  • Tabata (7:50)

    Exercises:
    • High Intensity
    • Low Intensity
    • Warmup 2:00
    • 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 2:00

  • Tabata (4:00)

    Exercises:
    • Workout
    • Rest
    • Workout 0:20
    • rest 0:10
    • Workout 0:20
    • rest 0:10
    • Workout 0:20
    • rest 0:10
    • Workout 0:20
    • rest 0:10
    • Workout 0:20
    • rest 0:10
    • Workout 0:20
    • rest 0:10
    • Workout 0:20
    • rest 0:10
    • Workout 0:20
    • rest 0:10

  • 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

  • HIIT (7:00)

    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
    • 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 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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