4 Rounds, 3 Rounds, 2 Rounds

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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: 34:10 Rollover intervals for more details.

Exercises:
  • 180° Burpee
  • Curtsy Lunge Leg Lift R
  • Curtsy Lunge Leg Lift L
  • Push Up Knee To Elbow
  • Jumping Prisoner Squat Elbow To Knee
  • Jumping Lunge Squat Jump
  • Plank Up-down Revers Arm Circles
  • Squat Crossbody Leg Lift
  • 6 Wide Mt Climbers Squat With Arm Lift
  • Bow Tie Jacks
  • Plank Ankle To Wrist Taps (or Kick Through)
  • Bicycle 2 Hold
  • Leg Drops
  • Bridge March
  • Eiffel Towers
  • Superman To Prisoner
  • 180 Burpee 0:30
  • Rest 0:10
  • Curtsy Lunge Leg Lift R 0:30
  • Rest 0:10
  • Curtsy Lunge Leg Lift L 0:30
  • Rest 0:10
  • Push Up Knee To Elbow 0:30
  • Rest 0:10
  • Jumping Prisoner Squat Elbow To Knee 0:30
  • Rest 0:10
  • Jumping Lunge Squat Jump 0:30
  • Rest 0:10
  • 180 Burpee 0:30
  • Rest 0:10
  • Curtsy Lunge Leg Lift R 0:30
  • Rest 0:10
  • Curtsy Lunge Leg Lift L 0:30
  • Rest 0:10
  • Push Up Knee To Elbow 0:30
  • Rest 0:10
  • Jumping Prisoner Squat Elbow To Knee 0:30
  • Rest 0:10
  • Jumping Lunge Squat Jump 0:30
  • Rest 0:10
  • 180 Burpee 0:30
  • Rest 0:10
  • Curtsy Lunge Leg Lift R 0:30
  • Rest 0:10
  • Curtsy Lunge Leg Lift L 0:30
  • Rest 0:10
  • Push Up Knee To Elbow 0:30
  • Rest 0:10
  • Jumping Prisoner Squat Elbow To Knee 0:30
  • Rest 0:10
  • Jumping Lunge Squat Jump 0:30
  • Rest 0:10
  • 180 Burpee 0:30
  • Rest 0:10
  • Curtsy Lunge Leg Lift R 0:30
  • Rest 0:10
  • Curtsy Lunge Leg Lift L 0:30
  • Rest 0:10
  • Push Up Knee To Elbow 0:30
  • Rest 0:10
  • Jumping Prisoner Squat Elbow To Knee 0:30
  • Rest 0:10
  • Jumping Lunge Squat Jump 0:30
  • Rest 1:00
  • Plank Up-down Revers Arm Circles 0:30
  • Rest 0:10
  • Squat Crossbody Leg Lift 0:30
  • Rest 0:10
  • 6 Wide Mt Climbers Squat With Arm Lift 0:30
  • Rest 0:10
  • Bow tie Jacks 0:30
  • Rest 0:10
  • Plank Ankle To Wrist Taps (or Kick Through) 0:30
  • Rest 0:10
  • Plank Up-down Revers Arm Circles 0:30
  • Rest 0:10
  • Squat Crossbody Leg Lift 0:30
  • Rest 0:10
  • 6 Wide Mt Climbers Squat With Arm Lift 0:30
  • Rest 0:10
  • Bow tie Jacks 0:30
  • Rest 0:10
  • Plank Ankle To Wrist Taps (or Kick Through) 0:30
  • Rest 0:10
  • Plank Up-down Revers Arm Circles 0:30
  • Rest 0:10
  • Squat Crossbody Leg Lift 0:30
  • Rest 0:10
  • 6 Wide Mt Climbers Squat With Arm Lift 0:30
  • Rest 0:10
  • Bow tie Jacks 0:30
  • Rest 0:10
  • Plank Ankle To Wrist Taps (or Kick Through) 0:30
  • Rest 1:00
  • Bicycle 2 Hold 0:30
  • Rest 0:10
  • Leg Drops 0:30
  • Rest 0:10
  • Bridge March 0:30
  • Rest 0:10
  • Eiffel Towers 0:30
  • Rest 0:10
  • Superman To Prisoner 0:30
  • Rest 0:10
  • Bicycle 2 Hold 0:30
  • Rest 0:10
  • Leg Drops 0:30
  • Rest 0:10
  • Bridge March 0:30
  • Rest 0:10
  • Eiffel Towers 0:30
  • Rest 0:10
  • Superman To Prisoner 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.

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