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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.

Interval Timer Videos

Our most popular timers.

All Interval Timer Videos

Timer Duration: 38:15 Rollover intervals for more details.

Exercises:
  • Slow Butt Kickers
  • Twist + Twist To Lunge
  • Wide Lateral Lunge
  • Plank Right Calf Stretch + Knee To Chest + Back
  • Plank Left Calf Stretch + Knee To Chest + Back
  • Plank Spider Lunge + T-rotation
  • Inch Worm
  • Skater
  • Jacks
  • Butt Kickers
  • Hand Release Push-up With Narrow/wide Superman
  • Low Side Plank (knee) With V Leg Lift + Front Foot Pike
  • Squat Hold With Staggered Stance Right
  • Squat Hold With Staggered Stance Left
  • Knee To Elbow Push Up
  • Mermaid
  • Lunge Hold With Runner Arms Right
  • Lunge Hold With Runner Arms Left
  • Shoulder Tap Plank To Bear
  • Low Plank Hip Drop + Roll To Other Side
  • Shifting Squat + Hold/sliding Tap Right
  • Shifting Squat + Hold/sliding Tap Left
  • Slow Butt Kickers 0:30
  • Rest 0:05
  • Twist + Twist To Lunge 0:30
  • Rest 0:05
  • Wide Lateral Lunge 0:30
  • Rest 0:05
  • Plank Right Calf Stretch + Knee To Chest + Back 0:30
  • Rest 0:05
  • Plank Left Calf Stretch + Knee To Chest + Back 0:30
  • Rest 0:05
  • Plank Spider Lunge + T-rotation 0:30
  • Rest 0:05
  • Inch Worm 0:30
  • Rest 0:05
  • Skater 0:30
  • Rest 0:05
  • Jacks 0:30
  • Rest 0:05
  • Butt Kickers 0:30
  • Rest 0:45
  • Hand Release Push-up With Narrow/wide Superman 0:30
  • Rest 0:10
  • Low Side Plank (knee) With V Leg lift + Front Foot Pike 0:45
  • Rest 0:10
  • Squat Hold With Staggered Stance Right 1:00
  • Rest 0:10
  • Squat Hold With Staggered Stance Left 1:00
  • Rest 0:10
  • Low Side Plank (knee) With V Leg lift + Front Foot Pike 0:45
  • Rest 0:10
  • Hand Release Push-up With Narrow/wide Superman 0:30
  • Rest 0:45
  • Twist + Twist To Lunge 0:30
  • Rest 0:05
  • Wide Lateral Lunge 0:30
  • Rest 0:05
  • Plank Spider Lunge + T-rotation 0:30
  • Rest 0:05
  • Inch Worm 0:30
  • Rest 0:05
  • Skater 0:30
  • Rest 0:05
  • Jacks 0:30
  • Rest 0:05
  • Butt Kickers 0:30
  • Rest 0:45
  • Knee To Elbow + Push-up 0:30
  • Rest 0:10
  • Mermaid 0:45
  • Rest 0:10
  • Lunge Hold With Runner Arms Right 1:00
  • Rest 0:10
  • Lunge Hold With Runner Arms Left 1:00
  • Rest 0:10
  • Mermaid 0:45
  • Rest 0:10
  • Knee To Elbow + Push-up 0:30
  • Rest 0:45
  • Twist + Twist To Lunge 0:30
  • Rest 0:05
  • Wide Lateral Lunge 0:30
  • Rest 0:05
  • Plank Spider Lunge + T-rotation 0:30
  • Rest 0:05
  • Inch Worm 0:30
  • Rest 0:05
  • Skater 0:30
  • Rest 0:05
  • Jacks 0:30
  • Rest 0:05
  • Butt Kickers 0:30
  • Rest 0:45
  • Shoulder Tap Plank To Bear 0:30
  • Rest 0:10
  • Low Plank Hip Drop + Roll To Other Side 0:45
  • Rest 0:10
  • Shifting Squat + Hold/sliding Tap Right 1:00
  • Rest 0:10
  • Shifting Squat + Hold/sliding Tap Left 1:00
  • Rest 0:10
  • Low Plank Hip Drop + Roll To Other Side 0:45
  • Rest 0:10
  • Shoulder Tap Plank To Bear 0:30
  • Rest 0:45
  • Twist + Twist To Lunge 0:30
  • Rest 0:05
  • Wide Lateral Lunge 0:30
  • Rest 0:05
  • Plank Spider Lunge + T-rotation 0:30
  • Rest 0:05
  • Inch Worm 0:30
  • Rest 0:05
  • Skater 0:30
  • Rest 0:05
  • Jacks 0:30
  • Rest 0:05
  • Butt Kickers 0:30

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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