Rule Of 4s

Add timer to Seconds View full screen

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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: 44:15 Rollover intervals for more details.

Exercises:
  • Lateral Lunge Curtsy Lunge One Side
  • 6 Wide Squat Hops 2 Jump Hops
  • Shuffle Box
  • 8 High Knees/8 Sprints/8 Mt Climber
  • Static Wide Squat Speed Bag
  • Bear Springs
  • To The Ground Push Ups
  • Plank/low Plank/down Dog Cross Toe Touch
  • Plank Step In Ankle To Wrist
  • Bridge Skips
  • Squat Thrust
  • Eiffel Tower
  • Squat Jump
  • Lateral Lunge Curtsy Lunge One Side 0:30
  • Rest 0:10
  • 6 Wide Squat Hops 2 Jump Hops 0:30
  • Rest 0:10
  • Shuffle Box 0:30
  • Rest 0:10
  • 8 High Knees/8 Sprints/8 Mt Climber 0:30
  • Rest 0:10
  • Lateral Lunge Curtsy Lunge One Side 0:30
  • Rest 0:10
  • 6 Wide Squat Hops 2 Jump Hops 0:30
  • Rest 0:10
  • Shuffle Box 0:30
  • Rest 0:10
  • 8 High Knees/8 Sprints/8 Mt Climber 0:30
  • Rest 0:10
  • Lateral Lunge Curtsy Lunge One Side 0:30
  • Rest 0:10
  • 6 Wide Squat Hops 2 Jump Hops 0:30
  • Rest 0:10
  • Shuffle Box 0:30
  • Rest 0:10
  • 8 High Knees/8 Sprints/8 Mt Climber 0:30
  • Rest 0:30
  • Lateral Lunge Curtsy Lunge One Side 0:45
  • 6 Wide Squat Hops 2 Jump Hops 0:45
  • Shuffle Box 0:45
  • 8 High Knees/8 Sprints/8 Mt Climber 0:45
  • Rest 0:30
  • Static Wide Squat Speed Bag 0:30
  • Rest 0:10
  • Bear Springs 0:30
  • Rest 0:10
  • To The Ground Push Ups 0:30
  • Rest 0:10
  • Plank/low Plank/down Dog Cross Toe Touch 0:30
  • Rest 0:10
  • Static Wide Squat Speed Bag 0:30
  • Rest 0:10
  • Bear Springs 0:30
  • Rest 0:10
  • To The Ground Push Ups 0:30
  • Rest 0:10
  • Plank/low Plank/down Dog Cross Toe Touch 0:30
  • Rest 0:10
  • Static Wide Squat Speed Bag 0:30
  • Rest 0:10
  • Bear Springs 0:30
  • Rest 0:10
  • To The Ground Push Ups 0:30
  • Rest 0:10
  • Plank/low Plank/down Dog Cross Toe Touch 0:30
  • Rest 0:30
  • Static Wide Squat Speed Bag 0:45
  • Bear Springs 0:45
  • To The Ground Push Ups 0:45
  • Plank/low Plank/down Dog Cross Toe Touch 0:45
  • Rest 0:30
  • Plank Step In Ankle To Wrist 0:30
  • Rest 0:10
  • Bridge Skips 0:30
  • Rest 0:10
  • Squat Thrust 0:30
  • Rest 0:10
  • Eiffel Tower 0:30
  • Rest 0:10
  • Plank Step In Ankle To Wrist 0:30
  • Rest 0:10
  • Bridge Skips 0:30
  • Rest 0:10
  • Squat Thrust 0:30
  • Rest 0:10
  • Eiffel Tower 0:30
  • Rest 0:10
  • Plank Step In Ankle To Wrist 0:30
  • Rest 0:10
  • Bridge Skips 0:30
  • Rest 0:10
  • Squat Thrust 0:30
  • Rest 0:10
  • Eiffel Tower 0:30
  • Rest 0:30
  • Plank Step In Ankle To Wrist 0:45
  • Squat Jump 0:45
  • Bridge Skips 0:45
  • Eiffel Tower 0:45
  • Rest 0:30
  • Lateral Lunge Curtsy Lunge One Side 0:30
  • Rest 0:15
  • 6 Wide Squat Hops 2 Jump Hops 0:30
  • Rest 0:15
  • Shuffle Box 0:30
  • Rest 0:15
  • 8 High Knees/8 Sprints/8 Mt Climber 0:30
  • Rest 0:15
  • Static Wide Squat Speed Bag 0:30
  • Rest 0:15
  • Bear Springs 0:30
  • Rest 0:15
  • To The Ground Push Ups 0:30
  • Rest 0:15
  • Plank/low Plank/down Dog Cross Toe Touch 0:30
  • Rest 0:15
  • Plank Step In Ankle To Wrist 0:30
  • Rest 0:15
  • Bridge Skips 0:30
  • Rest 0:15
  • Squat Jump 0:30
  • Rest 0:15
  • Eiffel Tower 0:30