4x4 HIIT

Add timer to Seconds View full screen

Don't have Seconds Interval Timer yet?

Download on the App Store Download Seconds Interval Timer on Google Play

Attempting to install timers in Seconds for iOS should be done through Safari. This is done by tapping the action icon (up arrow out of a box). Other apps may not recognise the file.

Interval Timer Videos

Our most popular timers.

All Interval Timer Videos

Timer Duration: 53:50 Rollover intervals for more details.

Exercises:
  • Warmup
  • Transition To Unit
  • Round 1
  • Switch
  • Round 2
  • Round 3
  • Round 4
  • Go To Turf
  • Fast 4x4
  • Start Next Round
  • Spread Out For The Cool Down
  • Cool Down
  • Warmup 3:00
  • Transition To Unit 0:30
  • Round 1 0:40
  • Switch 0:10
  • Round 1 0:40
  • Switch 0:10
  • Round 1 0:40
  • Switch 0:10
  • Round 1 0:40
  • Switch 0:10
  • Round 2 0:30
  • Switch 0:10
  • Round 2 0:30
  • Switch 0:10
  • Round 2 0:30
  • Switch 0:10
  • Round 2 0:30
  • Switch 0:10
  • Round 3 0:20
  • Switch 0:10
  • Round 3 0:20
  • Switch 0:10
  • Round 3 0:20
  • Switch 0:10
  • Round 3 0:20
  • Switch 0:10
  • Round 4 0:20
  • Switch 0:10
  • Round 4 0:20
  • Switch 0:10
  • Round 4 0:20
  • Switch 0:10
  • Round 4 0:20
  • Go To Turf 0:30
  • Fast 4x4 1:00
  • Start Next Round 0:30
  • Round 1 0:40
  • Switch 0:10
  • Round 1 0:40
  • Switch 0:10
  • Round 1 0:40
  • Switch 0:10
  • Round 1 0:40
  • Switch 0:10
  • Round 2 0:30
  • Switch 0:10
  • Round 2 0:30
  • Switch 0:10
  • Round 2 0:30
  • Switch 0:10
  • Round 2 0:30
  • Switch 0:10
  • Round 3 0:20
  • Switch 0:10
  • Round 3 0:20
  • Switch 0:10
  • Round 3 0:20
  • Switch 0:10
  • Round 3 0:20
  • Switch 0:10
  • Round 4 0:20
  • Switch 0:10
  • Round 4 0:20
  • Switch 0:10
  • Round 4 0:20
  • Switch 0:10
  • Round 4 0:20
  • Go To Turf 0:30
  • Fast 4x4 1:00
  • Start Next Round 0:30
  • Round 1 0:40
  • Switch 0:10
  • Round 1 0:40
  • Switch 0:10
  • Round 1 0:40
  • Switch 0:10
  • Round 1 0:40
  • Switch 0:10
  • Round 2 0:30
  • Switch 0:10
  • Round 2 0:30
  • Switch 0:10
  • Round 2 0:30
  • Switch 0:10
  • Round 2 0:30
  • Switch 0:10
  • Round 3 0:20
  • Switch 0:10
  • Round 3 0:20
  • Switch 0:10
  • Round 3 0:20
  • Switch 0:10
  • Round 3 0:20
  • Switch 0:10
  • Round 4 0:20
  • Switch 0:10
  • Round 4 0:20
  • Switch 0:10
  • Round 4 0:20
  • Switch 0:10
  • Round 4 0:20
  • Go To Turf 0:30
  • Fast 4x4 1:00
  • Start Next Round 0:30
  • Round 1 0:40
  • Switch 0:10
  • Round 1 0:40
  • Switch 0:10
  • Round 1 0:40
  • Switch 0:10
  • Round 1 0:40
  • Switch 0:10
  • Round 2 0:30
  • Switch 0:10
  • Round 2 0:30
  • Switch 0:10
  • Round 2 0:30
  • Switch 0:10
  • Round 2 0:30
  • Switch 0:10
  • Round 3 0:20
  • Switch 0:10
  • Round 3 0:20
  • Switch 0:10
  • Round 3 0:20
  • Switch 0:10
  • Round 3 0:20
  • Switch 0:10
  • Round 4 0:20
  • Switch 0:10
  • Round 4 0:20
  • Switch 0:10
  • Round 4 0:20
  • Switch 0:10
  • Round 4 0:20
  • Go To Turf 0:30
  • Fast 4x4 1:00
  • Spread Out For The Cool Down 0:30
  • Cool down 3:00

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.

Runloop

Seconds Pro