July 7 Workout

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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: 37:55 Rollover intervals for more details.

Exercises:
  • Jump Jacks W/jab
  • 4 Punch Combo
  • High Knees
  • Rest
  • V Up Alt Toe Touch
  • V Hold
  • Shadow Boxing
  • Single Foot 5 Point Touches
  • Crunch Party
  • Triceps Pushups
  • Alt Lunges
  • Mastery Boxing
  • Roundhouse Kicks
  • 3 X 1min Pushups
  • Sit-ups Progression
  • Single Leg Bridge
  • Table Top Rainbows L
  • Table Top Rainbows R
  • Table Top Leg Lifts L
  • Table Top Leg Lifts R
  • Curtesy Lunge Kick L
  • Curtesy Lunge Kick R
  • Sumo Squat R
  • Sumo Squat L
  • Sumo Squat Calf Raises
  • Lateral Squat Walk
  • 1/4 Squat Pulses
  • Frog Bridges
  • Squat Jumps
  • Cool Down
  • Box Breathing
  • Jump Jacks w/Jab 0:30
  • 4 Punch Combo 0:30
  • High Knees 0:30
  • Jump Jacks w/Jab 0:30
  • 4 Punch Combo 0:30
  • High Knees 0:30
  • Rest 0:15
  • V-Up alt. Toe Touch 0:30
  • V-Hold 0:30
  • Rest 0:15
  • Shadow Boxing 3:00
  • Rest 0:15
  • Single Foot 5 Point Touches 1:00
  • Rest 0:15
  • Crunch Party 3:00
  • Rest 0:15
  • Triceps Pushups 0:30
  • Alt. Lunges 0:30
  • Rest 0:15
  • Mastery Boxing 3:00
  • Rest 0:15
  • Roundhouse Kicks 1:00
  • Rest 0:15
  • 3 X 1min Pushups 3:00
  • Rest 0:15
  • Sit-ups Progression 1:00
  • Rest 0:15
  • Single Leg Bridge 0:30
  • Rest 0:10
  • Table Top Rainbows L 0:30
  • Rest 0:10
  • Table Top Rainbows R 0:30
  • Rest 0:10
  • Table Top Leg Lifts L 0:30
  • Rest 0:10
  • Table Top Leg Lifts R 0:30
  • Rest 0:10
  • Curtesy Lunge Kick L 0:30
  • Rest 0:10
  • Curtesy Lunge Kick R 0:30
  • Rest 0:10
  • Sumo Squat R 0:30
  • Rest 0:10
  • Sumo Squat L 0:30
  • Rest 0:10
  • Sumo Squat Calf Raises 0:30
  • Rest 0:10
  • Lateral Squat Walk 0:30
  • Rest 0:10
  • 1/4 Squat Pulses 0:30
  • Rest 0:10
  • Frog Bridges 0:30
  • Rest 0:10
  • Squat Jumps 0:30
  • Rest 0:15
  • Cool Down 5:00
  • Box Breathing 1:00

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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