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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: 31:00 Rollover intervals for more details.

Exercises:
  • Caterpillar-tip-toe In Tick-rock
  • Plank Alt Step-in T-rotation
  • Squat Alt Side Lunge
  • Caterpillar/push-up/stand
  • Jab/cross/hook/hook
  • Squat - Alt Reverse Lunge
  • Butterfly Sit Up
  • S/s 2-on 2-off Across The Mat
  • Crab Dip
  • Caterpillar/push-up/4 Plank Jack/stand
  • Jab/cross/upper Cut/upper Cut
  • Left Side Lunge To Curtsy
  • Right Side Lunge To Curtsy
  • Ankle Tap Swivel Crunch
  • F/b 2-on 2-off Over The Mat
  • Crab Dip + Leg Extension
  • Caterpillar/push-up/4 Shoulder Taps/stand
  • Jab/cross/hook/cross
  • Stay Low Squat + Alt Reverse Lunge
  • Sprawl To Ball
  • Small To Star Jump
  • Crab Dip + Cross Toe Reach
  • Caterpillar/push-up/4 Plank Jack/4 Shoulder Tap/stand
  • Jab/cross/upper Cut/cross
  • Left Side Lunge + High Jump + Curtsy + High Jump
  • Right Side Lunge + High Jump + Curtsy + High Jump
  • Right Side Stationary Bicycle + Leg
  • Left Side Stationary Bicycle + Leg
  • High Skip
  • Crab Dip + Leg Extension + Leg Drop
  • Caterpillar-tip-toe In Tick-rock 1:00
  • Plank Alt Step-in T-rotation 1:00
  • Squat + alt side Lunge 1:00
  • Rest 0:30
  • Caterpillar/Push-up/stand 0:45
  • Rest 0:15
  • Jab/cross/hook/hook 0:45
  • Rest 0:15
  • Squat + alt Reverse Lunge 0:45
  • Rest 0:15
  • Butterfly Sit-up 0:45
  • Rest 0:15
  • S/s 2-on 2-off Across The Mat 0:45
  • Rest 0:15
  • Crab Dip 0:45
  • Rest 0:30
  • Caterpillar/Push-up/4 Plank Jack/stand 0:45
  • Rest 0:15
  • Jab/cross/upper Cut/upper Cut 0:45
  • Rest 0:15
  • Left Side Lunge To Curtsy 0:45
  • Rest 0:15
  • Right Side Lunge To Curtsy 0:45
  • Rest 0:15
  • Ankle tap Swivel Crunch 0:45
  • Rest 0:15
  • F/b 2-on 2-off Over The Mat 0:45
  • Rest 0:15
  • Crab Dip + Leg Extension 0:45
  • Rest 0:30
  • Caterpillar/Push-up/4 Shoulder Taps/stand 0:45
  • Rest 0:15
  • Jab/cross/hook/cross 0:45
  • Rest 0:15
  • Stay Low Squat + alt Reverse Lunge 0:45
  • Rest 0:15
  • Sprawl to Ball 0:45
  • Rest 0:15
  • Small To Star Jump 0:45
  • Rest 0:15
  • Crab Dip + Cross Toe Reach 0:45
  • Rest 0:30
  • Caterpillar/Push-up/4 Plank Jack/4 Shoulder Tap/stand 0:45
  • Rest 0:15
  • Jab/cross/upper Cut/cross 0:45
  • Rest 0:15
  • Left Side Lunge + High Jump + Curtsy + High Jump 0:45
  • Rest 0:15
  • Right Side Lunge + High Jump + Curtsy + High Jump 0:45
  • Rest 0:15
  • Right Side Stationary BiCycle + Leg 0:45
  • Rest 0:15
  • Left Side Stationary BiCycle + Leg 0:45
  • Rest 0:15
  • High Skip 0:45
  • Rest 0:15
  • Crab Dip + Leg Extension + Leg Drop 0:45