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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: 30:00 Rollover intervals for more details.

Exercises:
  • Warm Up
  • Lower Body Lateral Squats
  • Rest
  • Lower Body Lateral Squat To Narrow Calf Raise
  • Lower Body Lateral Squat Narrow Plyo
  • Upper Body Bicep Curl Legs Wide
  • Upper Body Bicep Curl Legs Narrow Walk In
  • Upper Body Bicep Curl Single Leg Lift Alternate
  • Lower Body Reverse Lunge
  • Lower Body Pulse X 3 Lunge Alternate
  • Lower Body Jumping Lunges
  • Upper Body Chest Press Legs Wide(face Away)
  • Upper Body Chest Press Legs Narrow
  • Upper Body Chest Press Legs Closer To Wall Single Leg Lift
  • Lower Body Narrow Squat
  • Lower Body: Pistol Squat Right
  • Lower Body: Pistol Squat Left
  • Upper Body Low Row
  • Upper Body Low Row Step Legs In Closer To Spine
  • Upper Body Low Row Single Leg Lift Alternate
  • Lower Body Wide Squat To Heel Raise
  • Lower Body Plyo Squats
  • Lower Body Pulse Low Squat Both Heels Lifted
  • Upper Body Tricep Facing Away Wall
  • Upper Body Tricep Walk Legs Closer To Wall
  • Upper Body Tricep Single Leg Lift
  • Lower Body Curtsy Squat Right
  • Lower Body Curtsy Squat Left
  • Lower Body Skaters
  • Upper Body T Arms Facing Spine
  • Upper Body T To Y Arms
  • Upper Body T To Y To I Arms
  • Core Plank Knees Alternate In
  • Core Plank Knees Spider Out
  • Core Double Knees In Plank
  • Core Plank To Downward Dog
  • Core Plank Downward Dog To Push Up
  • Core Plank To Downward Dog To Push Up To Rock Forward And Back
  • Cool Down
  • Warm Up 3:00
  • Lower Body Lateral Squats 0:30
  • Rest 0:10
  • Lower Body Lateral Squat To Narrow Calf Raise 0:30
  • Rest 0:10
  • Lower Body Lateral Squat Narrow Plyo 0:30
  • Rest 0:10
  • Upper Body Bicep Curl Legs Wide 0:30
  • Rest 0:10
  • Upper Body Bicep Curl Legs Narrow Walk In 0:30
  • Rest 0:10
  • Upper Body Bicep Curl Single Leg Lift Alternate 0:30
  • Rest 0:10
  • Lower Body Reverse Lunge 0:30
  • Rest 0:10
  • Lower Body Pulse X 3 Lunge Alternate 0:30
  • Rest 0:10
  • Lower Body Jumping Lunges 0:30
  • Rest 0:10
  • Upper Body Chest Press Legs Wide(face Away) 0:30
  • Rest 0:10
  • Upper Body Chest Press Legs Narrow 0:30
  • Rest 0:10
  • Upper Body Chest Press Legs Closer To Wall Single Leg Lift 0:30
  • Rest 0:10
  • Lower Body Narrow Squat 0:30
  • Rest 0:10
  • Lower Body Pistol Squat Right 0:30
  • Rest 0:10
  • Lower Body Pistol Squat Left 0:30
  • Rest 0:10
  • Upper Body Low Row 0:30
  • Rest 0:10
  • Upper Body Low Row Step Legs In Closer To Spine 0:30
  • Rest 0:10
  • Upper Body Low Row Single Leg Lift Alternate 0:30
  • Rest 0:10
  • Lower Body Wide Squat To Heel Raise 0:30
  • Rest 0:10
  • Lower Body Plyo Squats 0:30
  • Rest 0:10
  • Lower Body Pulse Low Squat Both Heels lifted 0:30
  • Rest 0:10
  • Upper Body Tricep Facing Away Wall 0:30
  • Rest 0:10
  • Upper Body Tricep Walk Legs Closer To Wall 0:30
  • Rest 0:10
  • Upper Body Tricep Single leg Lift 0:30
  • Rest 0:10
  • Lower Body Curtsy Squat Right 0:30
  • Rest 0:10
  • Lower Body Curtsy Squat Left 0:30
  • Rest 0:10
  • Lower Body Skaters 0:30
  • Rest 0:10
  • Upper Body T Arms Facing Spine 0:30
  • Rest 0:10
  • Upper Body T To Y Arms 0:30
  • Rest 0:10
  • Upper Body T To Y To I Arms 0:30
  • Rest 0:10
  • Core Plank Knees Alternate In 0:30
  • Rest 0:10
  • Core Plank Knees Spider Out 0:30
  • Rest 0:10
  • Core Double Knees In Plank 0:30
  • Rest 0:10
  • Core Plank To downward Dog 0:30
  • Rest 0:10
  • Core Plank Downward Dog To Push Up 0:30
  • Rest 0:10
  • Core Plank To Downward Dog To Push Up To Rock Forward And Back 0:30
  • Rest 0:10
  • 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.

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