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  • SUN. Active Recovery (22:00)

    Exercises:
    • Child's Pose
    • Cat Cow Pose
    • Downward Dog
    • Left - Low Lunge
    • Left Crescent Lunge
    • Left Warrior Ii
    • Left Reverse Warrior
    • High Plank To Chaturanga
    • Right- Low Lunge
    • Right: Crescent Lunge
    • Right Warrior Ii
    • Right Reverse Lunge
    • Seated Forward Fold
    • Left: Seated Twist
    • Right: Seated Twist
    • Left Pigeon Pose
    • Right Pigeon Pose
    • Left - Supine Twist
    • Right - Supine Twist
    • Savasana
    • Child's Pose 2:00
    • Cat-Cow Pose 1:00
    • Downward Dog 1:00
    • Left: Low Lunge 1:00
    • Left: Crescent Lunge 1:00
    • Left: Warrior II 1:00
    • Left: Reverse Warrior 0:30
    • High Plank to Chaturanga 0:30
    • Right: Low Lunge 1:00
    • Right: Crescent Lunge 1:00
    • Right: Warrior II 1:00
    • Right: Reverse Lunge 0:30
    • High Plank to Chaturanga 0:30
    • Seated Forward Fold 1:00
    • Left: Seated Twist 0:30
    • Right: Seated Twist 0:30
    • Left: Pigeon Pose 2:00
    • Right: Pigeon Pose 2:00
    • Left: Supine Twist 0:30
    • Right: Supine Twist 0:30
    • Savasana 3:00

  • SAT. Glutes & Thighs (24:15)

    Exercises:
    • Curtsy Lunges (with Resistance Band)
    • Rest
    • Left: Standing Kickbacks (with Resistance Band)
    • Right: Standing Kickbacks (with Resistance Band)
    • Left: Squat To Side Leg Lift (with Resistance Band)
    • Right: Squat To Side Leg Lift (with Resistance Band)
    • Resistance Band Deadlifts
    • Left: Hip Abductions (lying On Side, With Resistance Band)
    • Right: Hip Abductions (lying On Side, With Resistance Band)
    • Curtsy Lunges
    • Curtsy Lunges (with Resistance Band) 0:45
    • Rest 0:15
    • Left: Standing Kickbacks (with Resistance Band) 0:45
    • Rest 0:15
    • Right: Standing Kickbacks (with Resistance Band) 0:45
    • Rest 0:15
    • Left: Squat to Side Leg Lift (with Resistance Band) 0:45
    • Rest 0:15
    • Right: Squat to Side Leg Lift (with Resistance Band) 0:45
    • Rest 0:15
    • Resistance Band Deadlifts 0:45
    • Rest 0:15
    • Left: Hip Abductions (Lying on Side, with Resistance Band) 0:45
    • Rest 0:15
    • Right: Hip Abductions (Lying on Side, with Resistance Band) 0:45
    • Rest 1:00
    • Curtsy Lunges 0:45
    • Rest 0:15
    • Left: Standing Kickbacks (with Resistance Band) 0:45
    • Rest 0:15
    • Right: Standing Kickbacks (with Resistance Band) 0:45
    • Rest 0:15
    • Left: Squat to Side Leg Lift (with Resistance Band) 0:45
    • Rest 0:15
    • Right: Squat to Side Leg Lift (with Resistance Band) 0:45
    • Rest 0:15
    • Resistance Band Deadlifts 0:45
    • Rest 0:15
    • Left: Hip Abductions (Lying on Side, with Resistance Band) 0:45
    • Rest 0:15
    • Right: Hip Abductions (Lying on Side, with Resistance Band) 0:45
    • Rest 1:00
    • Curtsy Lunges (with Resistance Band) 0:45
    • Rest 0:15
    • Left: Standing Kickbacks (with Resistance Band) 0:45
    • Rest 0:15
    • Right: Standing Kickbacks (with Resistance Band) 0:45
    • Rest 0:15
    • Left: Squat to Side Leg Lift (with Resistance Band) 0:45
    • Rest 0:15
    • Right: Squat to Side Leg Lift (with Resistance Band) 0:45
    • Rest 0:15
    • Left: Hip Abductions (Lying on Side, with Resistance Band) 0:45
    • Rest 0:15
    • Right: Hip Abductions (Lying on Side, with Resistance Band) 0:45

  • FRI. Upper Body & Core (19:15)

    Exercises:
    • Push-ups
    • Rest
    • Tricep Dips
    • Plank With Shoulder Taps
    • Left Side Plank
    • Right Side Plank
    • Superman Holds
    • Push-Ups 0:45
    • Rest 0:15
    • Tricep Dips 0:45
    • Rest 0:15
    • Plank with Shoulder Taps 0:45
    • Rest 0:15
    • Left: Side Plank 0:30
    • Rest 0:30
    • Right: Side Plank 0:30
    • Rest 0:30
    • Superman Holds 0:45
    • Rest 1:00
    • Push-Ups 0:45
    • Rest 0:15
    • Tricep Dips 0:45
    • Rest 0:15
    • Plank with Shoulder Taps 0:45
    • Rest 0:15
    • Left: Side Plank 0:30
    • Rest 0:30
    • Right: Side Plank 0:30
    • Rest 0:30
    • Superman Holds 0:45
    • Rest 1:00
    • Push-Ups 0:45
    • Rest 0:15
    • Tricep Dips 0:45
    • Rest 0:15
    • Plank with Shoulder Taps 0:45
    • Rest 0:15
    • Left: Side Plank 0:30
    • Rest 0:30
    • Right: Side Plank 0:30
    • Rest 0:30
    • Superman Holds 0:45

  • THU. Lower Body & Glutes (25:15)

    Exercises:
    • Resistance Band Squat Pulses
    • Rest
    • Left: Glute Kickbacks (with Resistance Band)
    • Right: Glute Kickbacks (with Resistance Band)
    • Left: Clamshells (with Resistance Band)
    • Right: Clamshells (with Resistance Band)
    • Left Single Leg Glute Bridges
    • Right Single Leg Glute Bridges
    • Sumo Squats With Resistance Band
    • Resistance Band Squat Pulses 0:45
    • Rest 0:15
    • Left: Glute Kickbacks (with Resistance Band) 0:45
    • Rest 0:15
    • Right: Glute Kickbacks (with Resistance Band) 0:45
    • Rest 0:15
    • Left: Clamshells (with Resistance Band) 0:45
    • Rest 0:15
    • Right: Clamshells (with Resistance Band) 0:45
    • Rest 0:15
    • Left: Single-Leg Glute Bridges 0:45
    • Rest 0:15
    • Right: Single-Leg Glute Bridges 0:45
    • Rest 0:15
    • Sumo Squats (with Resistance Band) 0:45
    • Rest 1:00
    • Resistance Band Squat Pulses 0:45
    • Rest 0:15
    • Left: Glute Kickbacks (with Resistance Band) 0:45
    • Rest 0:15
    • Right: Glute Kickbacks (with Resistance Band) 0:45
    • Rest 0:15
    • Left: Clamshells (with Resistance Band) 0:45
    • Rest 0:15
    • Right: Clamshells (with Resistance Band) 0:45
    • Rest 0:15
    • Left: Single-Leg Glute Bridges 0:45
    • Rest 0:15
    • Right: Single-Leg Glute Bridges 0:45
    • Rest 0:15
    • Sumo Squats (with Resistance Band) 0:45
    • Rest 1:00
    • Resistance Band Squat Pulses 0:45
    • Rest 0:15
    • Left: Glute Kickbacks (with Resistance Band) 0:45
    • Rest 0:15
    • Right: Glute Kickbacks (with Resistance Band) 0:45
    • Rest 0:15
    • Left: Clamshells (with Resistance Band) 0:45
    • Rest 0:15
    • Right: Clamshells (with Resistance Band) 0:45
    • Rest 0:15
    • Left: Single-Leg Glute Bridges 0:45
    • Rest 0:15
    • Right: Single-Leg Glute Bridges 0:45
    • Rest 0:15
    • Sumo Squats (with Resistance Band) 0:45

  • Custom Timer (3:00)

    Exercises:
    • Interval 1
    • Interval 2
    • Interval 3
    • Interval 4
    • Interval 5
    • Interval 6
    • Interval 1 0:30
    • Interval 2 0:30
    • Interval 3 0:30
    • Interval 4 0:30
    • Interval 5 0:30
    • Interval 6 0:30

  • WED. Full Body HIIT (16:15)

    Exercises:
    • Jump Squats
    • Rest
    • High Knees
    • Burpees
    • Lunges With Resistance Band
    • Plank Jacks
    • Jump Squats 0:45
    • Rest 0:15
    • High Knees 0:45
    • Rest 0:15
    • Burpees 0:45
    • Rest 0:15
    • Lunges (with Resistance Band) 0:45
    • Rest 0:15
    • Plank Jacks 0:45
    • Rest 1:00
    • Jump Squats 0:45
    • Rest 0:15
    • High Knees 0:45
    • Rest 0:15
    • Burpees 0:45
    • Rest 0:15
    • Lunges (with Resistance Band) 0:45
    • Rest 0:15
    • Plank Jacks 0:45
    • Rest 1:00
    • Jump Squats 0:45
    • Rest 0:15
    • High Knees 0:45
    • Rest 0:15
    • Burpees 0:45
    • Rest 0:15
    • Lunges (with Resistance Band) 0:45
    • Rest 0:15
    • Plank Jacks 0:45

  • TUE. Core & Abs (17:05)

    Exercises:
    • Plank
    • Rest
    • Bicycle Crunches
    • Russian Twists
    • Leg Raises
    • Mountain Climbers
    • Plank 1:00
    • Rest 0:20
    • Bicycle Crunches 0:45
    • Rest 0:15
    • Russian Twists 0:45
    • Rest 0:15
    • Leg Raises 0:45
    • Rest 0:15
    • Mountain Climbers 0:45
    • Rest 0:50
    • Plank 1:00
    • Rest 0:20
    • Bicycle Crunches 0:45
    • Rest 0:15
    • Russian Twists 0:45
    • Rest 0:15
    • Leg Raises 0:45
    • Rest 0:15
    • Mountain Climbers 0:45
    • Rest 1:00
    • Plank 1:00
    • Rest 0:20
    • Bicycle Crunches 0:45
    • Rest 0:15
    • Russian Twists 0:45
    • Rest 0:15
    • Leg Raises 0:45
    • Rest 0:15
    • Mountain Climbers 0:45

  • MON. Lower Body Focus (23:00)

    Exercises:
    • Glute Bridges With Resistance Band
    • Rest
    • Squats With Resistance Band
    • Lateral Band Walks
    • Left: Donkey Kicks (with Resistance Band)
    • Right: Donkey Kicks (with Resistance Band)
    • Left: Fire Hydrants (with Resistance Band)
    • Right: Fire Hydrants (with Resistance Band)
    • Glute Bridges (with Resistance Band) 0:45
    • Rest 0:15
    • Squats (with Resistance Band) 0:45
    • Rest 0:15
    • Lateral Band Walks 1:00
    • Rest 0:15
    • Left: Donkey Kicks (with Resistance Band) 0:45
    • Rest 0:15
    • Right: Donkey Kicks (with Resistance Band) 0:45
    • Rest 0:15
    • Left: Fire Hydrants (with Resistance Band) 0:45
    • Rest 0:15
    • Right: Fire Hydrants (with Resistance Band) 0:45
    • Rest 1:00
    • Glute Bridges (with Resistance Band) 0:45
    • Rest 0:15
    • Squats (with Resistance Band) 0:45
    • Rest 0:15
    • Lateral Band Walks 1:00
    • Rest 0:15
    • Left: Donkey Kicks (with Resistance Band) 0:45
    • Rest 0:15
    • Right: Donkey Kicks (with Resistance Band) 0:45
    • Rest 0:15
    • Left: Fire Hydrants (with Resistance Band) 0:45
    • Rest 0:15
    • Right: Fire Hydrants (with Resistance Band) 0:45
    • Rest 1:00
    • Glute Bridges (with Resistance Band) 0:45
    • Rest 0:15
    • Squats (with Resistance Band) 0:45
    • Rest 0:15
    • Lateral Band Walks 1:00
    • Rest 0:15
    • Left: Donkey Kicks (with Resistance Band) 0:45
    • Rest 0:15
    • Right: Donkey Kicks (with Resistance Band) 0:45
    • Rest 0:15
    • Left: Fire Hydrants (with Resistance Band) 0:45
    • Rest 0:15
    • Right: Fire Hydrants (with Resistance Band) 0:45

  • SPLITS PNF (20:00)

    Exercises:
    • Stretch
    • Contract
    • GET READY 0:15
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • Rest 1:05
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • Rest 1:05
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • Rest 1:05
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • Rest 1:05
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • Rest 1:05
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • Rest 1:05
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • Rest 1:05
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • Rest 1:05
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • Rest 1:05
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10

  • SPLITS PNF (16:10)

    Exercises:
    • Stretch
    • Contract
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • Rest 1:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • Rest 1:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • Rest 1:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • Rest 1:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • Rest 1:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • Rest 1:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • Rest 1:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10
    • STRETCH 0:10
    • CONTRACT 0:10

  • Round Timer (15:30)

    • Round 1 0:30
    • Break 2:00
    • Round 2 0:30
    • Break 2:00
    • Round 3 0:30
    • Break 2:00
    • Round 4 0:30
    • Break 2:00
    • Round 5 0:30
    • Break 2:00
    • Round 6 0:30
    • Break 2:00
    • Round 7 0:30

  • RUN GROUPS (4) BLUE YELLOW GREEN RED (58:30)

    Exercises:
    • Blue
    • Yellow Loading
    • Yellow
    • Green Loading
    • Green
    • Red Loading
    • Red
    • BLUE 14:00
    • YELLOW LOADING 1:00
    • YELLOW 14:00
    • GREEN LOADING 0:30
    • GREEN 14:00
    • RED LOADING 1:00
    • RED 14:00

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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