4 Rounds Tabata

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.

Timer Duration: 37:35 Rollover intervals for more details.

Exercises:
  • Top Front Push Jacks
  • Butt Kickers
  • Long Jump & Shuffle Back
  • Side Shuffle - Floor Tap
  • Fast Feet + Tap Out
  • Skater
  • Star Jump
  • Mountain Climbers
  • Squat Reverse Lunge
  • High Knees Hold
  • Push Up Climber
  • Plank Hold
  • Marching Bridge
  • Bear Shoulder Tap
  • Mummy
  • Squat Hold
  • Tick-tock Lunge With Switch On Back Lunge
  • Squat Jump + 180 Turn
  • Side Plank Dip (right)
  • Side Plank Dip (left)
  • Side Plank + Swing Toe Touch Right
  • Side Plank + Swing Toe Touch Left
  • Full Sit-up + Foot Touch
  • Double Bicycle + Knee And Foot Tap
  • Top Front Push Jacks 0:20
  • Rest 0:10
  • Butt Kickers 0:20
  • Rest 0:10
  • Long Jump + Shuffle Back 0:20
  • Rest 0:10
  • Side Shuffle + Floor Tap 0:20
  • Rest 0:10
  • Fast Feet + Tap Out 0:20
  • Rest 0:10
  • Skater 0:20
  • Rest 0:10
  • Top Front Push Jacks 0:20
  • Rest 0:10
  • Butt Kickers 0:20
  • Rest 0:10
  • Long Jump + Shuffle Back 0:20
  • Rest 0:10
  • Side Shuffle + Floor Tap 0:20
  • Rest 0:10
  • Fast Feet + Tap Out 0:20
  • Rest 0:10
  • Skater 0:20
  • Rest 0:10
  • Top Front Push Jacks 0:20
  • Rest 0:10
  • Butt Kickers 0:20
  • Rest 0:10
  • Long Jump + Shuffle Back 0:20
  • Rest 0:10
  • Side Shuffle + Floor Tap 0:20
  • Rest 0:10
  • Fast Feet + Tap Out 0:20
  • Rest 0:10
  • Skater 0:20
  • Rest 0:45
  • Star Jump 0:20
  • Rest 0:10
  • Mountain Climbers 0:20
  • Rest 0:10
  • Squat + Reverse Lunge 0:20
  • Rest 0:10
  • High Knees + Hold 0:20
  • Rest 0:10
  • Push Up + Climber 0:20
  • Rest 0:10
  • Plank Hold 0:20
  • Rest 0:10
  • Star Jump 0:20
  • Rest 0:10
  • Mountain Climbers 0:20
  • Rest 0:10
  • Squat + Reverse Lunge 0:20
  • Rest 0:10
  • High Knees + Hold 0:20
  • Rest 0:10
  • Push Up + Climber 0:20
  • Rest 0:10
  • Plank Hold 0:20
  • Rest 0:10
  • Star Jump 0:20
  • Rest 0:10
  • Mountain Climbers 0:20
  • Rest 0:10
  • Squat + Reverse Lunge 0:20
  • Rest 0:10
  • High Knees + Hold 0:20
  • Rest 0:10
  • Push Up + Climber 0:20
  • Rest 0:10
  • Plank Hold 0:20
  • Rest 0:45
  • Marching Bridge 0:20
  • Rest 0:10
  • Bear + Shoulder Tap 0:20
  • Rest 0:10
  • Mummy 0:20
  • Rest 0:10
  • Squat Hold 0:20
  • Rest 0:10
  • Tick-tock Lunge With Switch On Back Lunge 0:20
  • Rest 0:10
  • Squat Jump + 180 Turn 0:20
  • Rest 0:10
  • Marching Bridge 0:20
  • Rest 0:10
  • Bear + Shoulder Tap 0:20
  • Rest 0:10
  • Mummy 0:20
  • Rest 0:10
  • Squat Hold 0:20
  • Rest 0:10
  • Tick-tock Lunge With Switch On Back Lunge 0:20
  • Rest 0:10
  • Squat Jump + 180 Turn 0:20
  • Rest 0:10
  • Marching Bridge 0:20
  • Rest 0:10
  • Bear + Shoulder Tap 0:20
  • Rest 0:10
  • Mummy 0:20
  • Rest 0:10
  • Squat Hold 0:20
  • Rest 0:10
  • Tick-tock Lunge With Switch On Back Lunge 0:20
  • Rest 0:10
  • Squat Jump + 180 Turn 0:20
  • Rest 0:45
  • Side Plank + Dip Right 0:20
  • Rest 0:10
  • Side Plank + Dip Left 0:20
  • Rest 0:10
  • Side Plank + Swing Toe Touch Right 0:20
  • Rest 0:10
  • Side Plank + Swing Toe Touch Left 0:20
  • Rest 0:10
  • Full Sit-up + Foot Touch 0:20
  • Rest 0:10
  • Double Bicycle + Knee And Foot Tap 0:20
  • Rest 0:10
  • Side Plank + Dip Right 0:20
  • Rest 0:10
  • Side Plank + Dip Left 0:20
  • Rest 0:10
  • Side Plank + Swing Toe Touch Right 0:20
  • Rest 0:10
  • Side Plank + Swing Toe Touch Left 0:20
  • Rest 0:10
  • Full Sit-up + Foot Touch 0:20
  • Rest 0:10
  • Double Bicycle + Knee And Foot Tap 0:20
  • Rest 0:10
  • Side Plank + Dip Right 0:20
  • Rest 0:10
  • Side Plank + Dip Left 0:20
  • Rest 0:10
  • Side Plank + Swing Toe Touch Right 0:20
  • Rest 0:10
  • Side Plank + Swing Toe Touch Left 0:20
  • Rest 0:10
  • Full Sit-up + Foot Touch 0:20
  • Rest 0:10
  • Double Bicycle + Knee And Foot Tap 0:20