Speed And Endurance

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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.

Timer Duration: 59:40 Rollover intervals for more details.

Exercises:
  • Goblet Squat
  • Step Ups
  • Lateral Walk
  • Split Jumps
  • Side Lunges
  • Toe Touches
  • Reverse Crunches
  • Plank
  • Static Squat
  • Warm Up 15:00
  • Goblet Squat 0:30
  • Rest 0:20
  • Step ups 1:00
  • Rest 0:20
  • Lateral Walk 0:30
  • Rest 0:20
  • Split Jumps 0:30
  • Rest 0:20
  • Side Lunges 0:30
  • Rest 0:20
  • Toe-touches 0:30
  • Rest 0:20
  • Reverse Crunches 0:30
  • Rest 0:20
  • Plank 0:30
  • Rest 0:20
  • Static Squat 0:30
  • Rest 3:00
  • Goblet Squat 0:30
  • Rest 0:20
  • Step ups 1:00
  • Rest 0:20
  • Lateral Walk 0:30
  • Rest 0:20
  • Split Jumps 0:30
  • Rest 0:20
  • Side Lunges 0:30
  • Rest 0:20
  • Toe-touches 0:30
  • Rest 0:20
  • Reverse Crunches 0:30
  • Rest 0:20
  • Plank 0:30
  • Rest 0:20
  • Static Squat 0:30
  • Rest 3:00
  • Goblet Squat 0:30
  • Rest 0:20
  • Step ups 1:00
  • Rest 0:20
  • Lateral Walk 0:30
  • Rest 0:20
  • Split Jumps 0:30
  • Rest 0:20
  • Side Lunges 0:30
  • Rest 0:20
  • Toe-touches 0:30
  • Rest 0:20
  • Reverse Crunches 0:30
  • Rest 0:20
  • Plank 0:30
  • Rest 0:20
  • Static Squat 0:30
  • Rest 3:00
  • Goblet Squat 0:30
  • Rest 0:20
  • Step ups 1:00
  • Rest 0:20
  • Lateral Walk 0:30
  • Rest 0:20
  • Split Jumps 0:30
  • Rest 0:20
  • Side Lunges 0:30
  • Rest 0:20
  • Toe-touches 0:30
  • Rest 0:20
  • Reverse Crunches 0:30
  • Rest 0:20
  • Plank 0:30
  • Rest 0:20
  • Static Squat 0:30
  • Cool Down 5:00