40-20-30 HIIT

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Timer Duration: 46:10 Rollover intervals for more details.

Exercises:
  • Warm Up 5:00
  • Rest/intro
  • Squat Curl/ Squat Press
  • Rest
  • In/out Goblet Squat
  • Reverse Lunge Press Pass
  • Shuffle Lunge
  • Row To Tricep Kickback
  • 2x Push Ups To 2 Pop Ups
  • Wide/narrow Bicep Curl
  • Burpee To Upright Row
  • 2x Push Ups/ 2 Pop Ups
  • Wide Narrow Bicep Curl
  • 2x Push-up / 2 Pop Ups
  • Single Leg Deadlift
  • Lateral Lunge Swing
  • Weighted Glute Bridge Chest Press
  • Football Run Death Star
  • Squat Jump Elbow Cross
  • Swimmer Reach
  • Plank Knee Drive 2 Jacks
  • Leg Drops S/s/double
  • Warm Up 5:00 5:00
  • Rest/intro 1:00
  • Squat Curl/ Squat Press 0:40
  • Rest 0:20
  • In/out Goblet Squat 0:40
  • Rest 0:20
  • Reverse Lunge Press Pass 0:40
  • Rest 0:20
  • Shuffle Lunge 0:40
  • Rest 0:30
  • Squat Curl/ Squat Press 0:30
  • Rest 0:15
  • In/out Goblet Squat 0:30
  • Rest 0:15
  • Reverse Lunge Press Pass 0:30
  • Rest 0:15
  • Shuffle Lunge 0:30
  • Rest 0:30
  • Squat Curl/ Squat Press 0:20
  • Rest 0:10
  • In/out Goblet Squat 0:20
  • Rest 0:10
  • Reverse Lunge Press Pass 0:20
  • Rest 0:10
  • Shuffle Lunge 0:20
  • Rest 1:00
  • Row To Tricep Kickback 0:40
  • Rest 0:20
  • 2x Push Ups To 2 Pop Ups 0:40
  • Rest 0:20
  • Wide/narrow Bicep Curl 0:40
  • Rest 0:20
  • Burpee To Upright Row 0:40
  • Rest 0:30
  • Row To Tricep Kickback 0:30
  • Rest 0:15
  • 2x Push Ups/ 2 Pop Ups 0:30
  • Rest 0:15
  • Wide Narrow Bicep Curl 0:30
  • Rest 0:15
  • Burpee To Upright Row 0:30
  • Rest 0:30
  • Row To Tricep Kickback 0:20
  • Rest 0:10
  • 2x Push-up / 2 Pop Ups 0:20
  • Rest 0:10
  • Wide Narrow Bicep Curl 0:20
  • Rest 0:10
  • Burpee To Upright Row 0:20
  • Rest 1:00
  • Single leg Deadlift 0:40
  • Rest 0:20
  • Lateral Lunge Swing 0:40
  • Rest 0:20
  • Weighted Glute Bridge Chest Press 0:40
  • Rest 0:20
  • Football Run Death Star 0:40
  • Rest 0:30
  • Single leg Deadlift 0:30
  • Rest 0:15
  • Lateral Lunge Swing 0:30
  • Rest 0:15
  • Weighted Glute Bridge Chest Press 0:30
  • Rest 0:15
  • Football Run Death Star 0:40
  • Rest 0:30
  • Single leg Deadlift 0:20
  • Rest 0:10
  • Lateral Lunge Swing 0:20
  • Rest 0:10
  • Weighted Glute Bridge Chest Press 0:20
  • Rest 0:10
  • Football Run Death Star 0:20
  • Rest 1:00
  • Squat Jump Elbow Cross 0:40
  • Rest 0:20
  • Swimmer Reach 0:40
  • Rest 0:20
  • Plank Knee Drive 2 Jacks 0:40
  • Rest 0:20
  • Leg Drops S/s/double 0:40
  • Rest 0:30
  • Squat Jump Elbow Cross 0:30
  • Rest 0:15
  • Swimmer Reach 0:30
  • Rest 0:15
  • Plank Knee Drive 2 Jacks 0:30
  • Rest 0:15
  • Leg Drops S/s/double 0:30
  • Rest 0:30
  • Squat Jump Elbow Cross 0:20
  • Rest 0:10
  • Swimmer Reach 0:20
  • Rest 0:10
  • Plank Knee Drive 2 Jacks 0:20
  • Rest 0:10
  • Leg Drops S/s/double 0:20

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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