Weights! 45 On 15 Off

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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: 24:15 Rollover intervals for more details.

Exercises:
  • Right Staggered Deadlift With Step Back
  • Left Staggered Deadlift With Step Back
  • Wide Squat + Stand And Curl
  • Right Single Arm Row + Stand
  • Left Single Arm Row + Stand
  • Glute Band Walks
  • Banded Squat + Hammer Curl
  • Right Arm Single Leg Balance Curl + Press
  • Left Arm Single Leg Balance Curl + Press
  • Banded Right Leg Kick Back + Reverse Fly
  • Banded Left Leg Kick Back + Reverse Fly
  • Banded High Plank + Weight Pull Across
  • Right Leg Curtsy Lunge + Right Curl
  • Left Leg Curtsy Lunge + Left Curl
  • High Plank Row
  • Low Plank Cross Knee Drive (tap On Floor)
  • Wide Squat + Swings
  • Alternating Snatch
  • Right Leg Lunge + Tricep Extension
  • Left Leg Lunge + Tricep Extension
  • Wide Squat + Curl + Press
  • Alternating High Side Plank + Upper Arm Extension
  • Burpee + Right Side Row + Stand + Curl + Press
  • Burpee + Left Side Row + Stand + Curl + Press
  • Warm Up 0:30
  • Right Staggered Deadlift With Step Back 0:45
  • Rest 0:15
  • Left Staggered Deadlift With Step Back 0:45
  • Rest 0:15
  • Wide Squat + Stand And Curl 0:45
  • Rest 0:15
  • Right Single Arm Row + Stand 0:45
  • Rest 0:15
  • Left Single Arm Row + Stand 0:45
  • Rest 0:15
  • Glute Band Walks 0:45
  • Rest 0:15
  • Banded Squat + Hammer Curl 0:45
  • Rest 0:15
  • Right Arm Single Leg Balance Curl + Press 0:45
  • Rest 0:15
  • Left Arm Single Leg Balance Curl + Press 0:45
  • Rest 0:15
  • Banded Right Leg Kick Back + Reverse Fly 0:45
  • Rest 0:15
  • Banded Left Leg Kick Back + Reverse Fly 0:45
  • Rest 0:15
  • Banded High Plank + Weight Pull Across 0:45
  • Rest 0:15
  • Right Leg Curtsy Lunge + Right Curl 0:45
  • Rest 0:15
  • Left Leg Curtsy Lunge + Left Curl 0:45
  • Rest 0:15
  • High Plank Row 0:45
  • Rest 0:15
  • Low Plank Cross Knee Drive (tap On Floor) 0:45
  • Rest 0:15
  • Wide Squat + Swings 0:45
  • Rest 0:15
  • Alternating Snatch 0:45
  • Rest 0:15
  • Right Leg Lunge + Tricep Extension 0:45
  • Rest 0:15
  • Left Leg Lunge + Tricep Extension 0:45
  • Rest 0:15
  • Wide Squat + Curl + Press 0:45
  • Rest 0:15
  • Alternating High Side Plank + Upper Arm Extension 0:45
  • Rest 0:15
  • Burpee + Right Side Row + Stand + Curl + Press 0:45
  • Rest 0:15
  • Burpee + Left Side Row + Stand + Curl + Press 0:45

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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