HIIT & RUN

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.

Interval Timer Videos

Our most popular timers.

All Interval Timer Videos

Timer Duration: 21:00 Rollover intervals for more details.

Exercises:
  • Warm Up
  • Interval 1 - Walk (6)
  • Interval 2 - Jog (8-10) (10-12) 6%
  • Interval 3 - Run (10-12) (12-14) 8%
  • Interval 4 - Jog (8-10) (10-12) 6%
  • Interval 5 - Sprint 1/3 (12-16) 10%
  • Interval 6 - Recover Jog (8-10) (10-12) 6%
  • Interval 7 - Sprint 2/3 (12-16) 10%
  • Interval 8 - Recover Jog (8-10) (10-12) 6%
  • Interval 9 - Sprint 3/3 (12-16) 10%
  • Interval 10 - Recover Walk (6) 0%
  • Switch
  • Interval 13 - Walk (6)
  • Interval 14 - Jog (8-10) (10-12) 6%
  • Interval 15 - Run (10-12) (14-16) 8%
  • Interval 16 - Jog (8-10) (10-12) 6%
  • Interval 17 - Sprint 1/3 (12-16) 10%
  • Interval 18 - Recover Jog (8-10) (10-12) 6%
  • Interval 19 - Sprint 2/3 (12-16) 10%
  • Interval 20 - Recover Jog (8-10) (10-12) 6%
  • Interval 21 - Sprint 3/3 (12-16) 10%
  • Interval 22 - Recover Walk (6) 0%
  • WARM UP 4:00
  • Interval 1 - WALK (6) 1:00
  • Interval 2 - JOG (8-10) (10-12) 6% 1:30
  • Interval 3 - RUN (10-12) (12-14) 8% 2:00
  • Interval 4 - JOG (8-10) (10-12) 6% 0:30
  • Interval 5 - SPRINT 1/3 (12-16) 10% 0:30
  • Interval 6 - RECOVER JOG (8-10) (10-12) 6% 0:30
  • Interval 7 - SPRINT 2/3 (12-16) 10% 0:30
  • Interval 8 - RECOVER JOG (8-10) (10-12) 6% 0:30
  • Interval 9 - SPRINT 3/3 (12-16) 10% 0:30
  • Interval 10 - RECOVER WALK (6) 0% 0:30
  • SWITCH 0:30
  • Interval 13 - WALK (6) 1:00
  • Interval 14 - JOG (8-10) (10-12) 6% 1:30
  • Interval 15 - RUN (10-12) (14-16) 8% 2:00
  • Interval 16 - JOG (8-10) (10-12) 6% 0:30
  • Interval 17 - SPRINT 1/3 (12-16) 10% 0:30
  • Interval 18 - RECOVER JOG (8-10) (10-12) 6% 0:30
  • Interval 19 - SPRINT 2/3 (12-16) 10% 0:30
  • Interval 20 - RECOVER JOG (8-10) (10-12) 6% 0:30
  • Interval 21 - SPRINT 3/3 (12-16) 10% 0:30
  • Interval 22 - RECOVER WALK (6) 0% 0:30
  • SWITCH 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.

Runloop

Seconds Pro